The Kirk Workouts for The Week of 2/27-3/4

Monday:  2/27

Week 8:

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

 

15 Min AMRAP:

 

  • – 10x KB Headcutters: R:(40+/30+), W:(35+25+), B:(30+/20+)
  • – 10x Box Jumps/ Step Ups
  • – 10x KB Swings: R:(60+/40+), W:(45+/ 35+), B:(40+/30+)

 

 

Tuesday: 2/28

Week 8:

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 16 Minutes:

 

Team Wall Ball/Burpee Challenge: 16 Min Time Cap

– 3-person team, one partner is resting, one completing 5 burpees, and one performing wallballs.  The goal of the challenge is to complete the prescribed number of wall balls as a team, switching every time your teammate completes 5 burpees.

Rester → Wall Ball → Burpees

RED – 20/15 – 325 reps

WHITE – 15/12 – 275 reps

BLUE – 12/10 – 200 reps

 

 

Wednesday: 3/1  

5 min. AMRAP stations – 3 Stations – 1 min. rest between AMRAPs = 21 Mins

  1. 20x MB Step Back Lunges (total), 10x Squat Jumps, 8x Slamball

– 6th Minute Finish with Hard Sprint White Mailbox Run

– 1 Minute Rest

  1. 10x KB Squat Press Out, 10x Single Arm KB Swings (Each Side)[Lighter Weight], 10x KB Halos

– 6th Minute Finish with Hard Sprint White Mailbox Run

– 1 Minute Rest

  1. 30x Mountain Climbers The Hard Way, 10x Plank Taps, 10x Sumo Inchworms

– 6th Minute Finish with Hard Sprint White Mailbox Run

– 1 Minute Rest

 

Mobility Cool Down: 10-15 Mins

Partner Up to finish today with Mobility

low back PNF

Wall hip flexor stretch 2 min each leg

– Pigeon 2 min hold each leg

 

 

Thursday: 3/2

3 x 10 Min Stations: 2 Min Rest BTWN Stations

Station 1: Rowing

10 Min Row @ 10 Secs Slower than your Target 2K Pace.

I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row.  

Basis of all Aerobic Baseline Programs long endurance pieces to build off of.

 

Station 2: KB Deadlift & Hollow Hold & Push Ups

8x 2KB Deadlift R:(60+/50+), W:(50+/40+), B:(40+/30+)

– Follow Each Set of Deadlifts with a 30 Count Hollow Hold

– Start at knees bent progression

5x Push Ups

 

Station 3: Pull Up Progression

Newbies go through Progression. Also if you haven’t been here in awhile do the progression.  

6x-8x Reps NEW Progression

  • Dead Hang / Attempt
  • Assisted (TRX Only)
  • 2 Sets of Max Reps (w/ band)
  • Negative (Goal of a :5 Sec Hold :5 Full Lower)

Non Assisted Pull Ups: Complete 5 Sets of max reps. Rest as needed to be strong on each set. RM = Rep Max

 

Friday: 3/3

13 Min Core:

:30 L-Hang / Knees Bent Hang  (Hang for as long as possible/scale as needed)

:30 Superman Hold

:30 B: Side Plank Right  R: Side Plank Star Hold W: Side Plank Hip Taps

:30 B: Side Plank Left R: Side Plank Star Hold W: Side Plank Hip Taps

3x:10 Sec (Each Side) Straight Leg Hold

:30 Rest

* Repeat

 

Team Picture Game: Teams of 4 race around to each station to complete the required reps. Only 3 of the 4 teammates may be working at once. After completing the final station, race back to draw a sheet of paper to play pictionary. The faster you get done with stations, the more time you’ll have with pictionary game. [Once the last team arrives to the game clock starts and everyone has 3 minutes to finish pictionary]. Team with most correct answers wins.

Station 1: 1000 Jump Rope (250 Single or 80 Dubs)

Station 2: 100 KB Swings (25 Each)

Station 3: 4,000m Row – (1,000m Each) [Switch every 500m, Only two rowers per group] {Everyone Rows Twice}

Station 4: 100 line touches (Sprint drill with cones, each touch is 1 rep)

 

 

Saturday: 3/4  

Partner Ladders – I Go…….You Go…….I Go……..You Go

After completing each ladder both partners run a parking lot loop.

 

Goblet Squats, 1-10

Run Parking Lot Loop

 

MB Side Lunges Left Leg, 1-10

Run Parking Lot Loop

 

MB Side  Lunges Right Leg, 1-10

Run Parking Lot Loop

 

MB Overhead Jacks, 2-20(Counting by 2)

Run Parking Lot Loop

 

Push Ups, 1-10

Run Parking Lot Loop

 

TRX Rows, 1-10

Run Parking Lot Loop

 

Early Finishers Run 400 M