The Kirk Workouts for The Week of 2/13-2/18

Monday:  2/13  

Week 6:

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight.

 

Stability: Bird Dogs, Dead Bugs,

Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels

Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts

 

16 Min Circuit: Groups of 4 –  4 RNDS :40/:20 = 16 Mins Non-Stop Work

  • Dips
  • KB Swings
  • KB Rows 2x Each Side (RND 1:R, RND 2: L, RND 3: R, RND 4: L)
  • TRX Sprinter Starts RND 1&3  Right Side, RND 2&4 Left Side  

 

Tuesday: 2/14

Week 6:

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight.

 

Stability: Bird Dogs, Dead Bugs,

Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels

Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts

 

Followed by 18 Minutes:

Valentine’s Day Theme: Partner Circuit – Find someone of equal fitness level…Introduce yourself to someone you don’t know.

Every exercise set-up in a 2,4,6,8,10,8,6,4,2 ladder = 50 reps

I do 2, you do 2, I do 4, you do 4 etc….

How many Ladders can you get through?

After each Ladder pick out a Valentine card and read what it says to your partner. 

– Pull Ups: 2,4,6,6,4,2 = 24 Reps  / TRX Pull Ups: 2,4,6,8,6,4,2 = 32 Reps

– Burpees

– KB Goblet Thrusters R (45+/35+) W (35+/25+) B (25+/15+)

– Box Jumps / Step Ups

Finish before 18 min and complete as many singles or double unders as possible until time called. Doubles count 3:1.

 

 

Wednesday: 2/15  

HIIT Circuit:

Round 1 40/20

Squat KB Press out: Lighter Weight

Sumo Inchworms

Goblet Stepback Lunge

Push Up Plank Hold

2 KB Push Press

Push Up Plank Shoulder Tap 2 Second Hold at Top

Jump Rope

 

Round 2 – same 7 exercises 30/15

Round 3 – same 7 exercises 20/10

Round 4 – 30/15

Round 5 – 40/20

 

 

Thursday: 2/16

THE WORK CAPACITY:  Re-Test 2nd time Baseline Assessed Workout – 30 min AMRAP

  • Count RNDS Completed or Reps (EACH RND is 115 Reps)

– Run 300m = 30  

– 30x Squats  

– 20x Push Ups

– 10x TRX Laying Low Rows

– Row 250m (Goal every 250m is :10 Seconds faster than target 2K Pace)  = 25 Reps

– Repeat  

 

R: Toe Push Ups, 5x Pull Ups

W: ½ Toe ½ Knee, TRX Laying Low Row  

B: All Knee Push Ups, TRX Laying Low Row  NO More than 4 RNDS

P: Newbie Version – 3 Rnds of the BLUE Version form focused rest as needed.

 

 

Friday: 2/17

14 Min Core & Carry Station – 2x Through :90 at each station 20-30 seconds to rotate

  1. Single Arm Overhead KB Carry (30+/20+) [Switch Arms Every Touch]
  2. Right Side Plank, Left Side Plank :45 Sec Each
  3. Single Arm Suitcase KB Carry (50+/40+)  [Switch Arms Every Touch]
  4. Hollow Body Hold (Camper Progression), Arch Body Hold (Superman)  :45 Sec Each
  • Repeat

 

Recover & Making Teams of 4 (TRAINERS MAKE TEAMS):

4 Person Aerobic Relay Team Triathlon  

Runner to White Mailbox: Sets the Pace on the Switch.

3 other members count totals:

– Rowing Meters: Count Reps

– Jump Rope Singles: Count Reps 3:1 Double to Single Ratio

– KB Swings: Count Reps

 

Saturday: 2/18  

5 x 5 min Stations  (1 min rest between sets)

Parking Lot Loop run buy-in followed by AMRAP until time called:

Station 1:  12 KB Swing, 8 MB Thrusters

Station 2:  8 Medball Situp and Press/ 8 Medball Pushup (2 Hands on Medball)

Station 3: 8 KB Goblet squat, 8 KB High Pull

Station 4:  12 KB Swing, 8 Mt. Climbers (Per Leg)

Station 5: 8 Burpees, 8 Lunges (Per Leg)