The Kirk Workouts for The Week of 2/6-2/11

Monday:  2/6  

 

Newbie Day 1-  (only at 715 pm with newbie Konstantinos)

Teach bracing and record plank. Teach pushup, squat, Yellow Bar Row. .

 

Modified Baseline Assessment: Due to Weather and Space

200m Run (If cold 75x Jumping Jacks)

2x: 10x Pushups, 10x TRX Rows, 20x Squats

200m Run (If cold 75x Jumping Jacks)

 

ROWING  2K  RE-Test! The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.

 

Week 5:

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 Min for Quality 

5 RNDS of: Unilateral  Strength

BLUE: 4 RNDS

PURPLE: 3 RNDS

 

 

Tuesday: 2/7  

Newbie Day 2 – Warm-up with jump ropes and teach single efficiency, introduce doubles

Use last ½ of warm-up on kettlebells – halos, squats, etc.

Teach Kettlebell presses and test 5 rep 2 KB press.

Teach swing

If time, AMRAP – 8 swings, 5 press left, 5 press right, 5 right arm row, 5 left arm row, 30 singles

 

ROWING  2K  RE-Test! The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.

 

Week 5:

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 8 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: EMOM Groups of 3 –  

  • Player 1: Row R: 150M W:125M B: 100M  Get up off ERG & Rest the Remainder of the Minute
  • Player 2: 30 Double Unders / W: 60 Singles B: 40 Singles & Rest the Remainder of the Minute
  • Player 3: 10x Swings R(60+/40+)W(45+/ 35+)B(40+/30+)  & Stand behind ERG Ready to strap fee in and Rest the Remainder of the Minute
  • R:10x = 50 W: 8x = 40 B: 6x = 30
  • Rotate through the three moves for 15 Mins

 

Wednesday: 2/8

 

ROWING  2K  RE-Test! The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.

 

25 Min AMRAP:

30x Broad Jumps

16x 2 KB Lunges (8/leg) This can be step back lunges or walking.

16x Dips

30x Knees to chest on pullup bar (White & Blue – Ab Rockers)

Dish Dive Run: If raining or cold we change to 30x MTN Climbers (Total 15/Side)

 

6 min Glute circuit

:30 sec fire hydrants,

:30 sec kick backs with pelvis tucked Right  

:30 sec kick backs Left

:30 sec glute bridge raise,

:30 sec glute bridge hold,

:30 sec Rest

* Repeat

 

Thursday: 2/9

 

ROWING  2K  RE-Test! The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.

 

4 Person Circuits

4 rounds. Rotating like the Wheel * Rest :90 Seconds Btwn rnds

:40/:20 x 4 exercises  = 4 Mins x 2 = 8 Mins x 2 Rnds per Group of Exercises = 32 Mins + 4:30 Rest = 36:30 Total Time

Grouping 1: :40/:20 x 4 exercises  = 4 Mins x 2 = 8 Mins x 2 Rnds  

TRX Pull Press  – Blue Level: Alternate Rounds of TRX TRI Press & TRX Standing Row

–  Burpee – Blue Level: Inchworms

–  Moving Dead Bug  

–  Box Jumps –  Blue Level: Step Ups  

 

2-3 Minutes off to Set up next grouping of Moves.

 

Grouping 2: :40/:20 x 4 exercises  = 4 Mins x 2 = 8 Mins x 2 Rnds

TRX Rib Grab

Jumping Lunges

– Birddog  

– Med Ball Thrusters

 

Friday: 2/10

 

ROWING  2K  RE-Test! The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.

 

The Wipe Away:  3 x 6 min rounds –  90 sec Rest BTWN RNDS = 21 Mins

5 Teams 5 boards 5 dots on every board

Each team will have a designated board that they will either be adding dots (dots=points) or wiping away(from the other teams board) Team with the most dots on their board after all 5 rounds wins.

In order to be able to add a dot or wipe away a dot campers must complete a series of exercises. Each round will have different exercises.

1) 10x KB Swings  / 10x KB Headcutters / 10x KB Halos (Total 5/Side)

2) 10x Dips  / Red: 5x Pull Ups, White: TRX Pull Ups, Blue: TRX Rows / Red: 20 Doubles or 100 singles, White: 80 Singles, Blue: 50 Singles

3) 10x Med Ball Goblet Side Lunge (Total 5/Side)  / 10x Med Ball Push Ups  (Total 5/Side) / 30x Med Ball Toe Taps  (Each Side)

 

 

3-4 Min of Explanation Including Demo of Game:

 

NO DICE: Stay within your Groups. = 10 Min Game Might only make it through round of squats.

Teams of 4 to 5 Get in lines. These lines will face off in a circle, with the front of the lines making up the circle.

– First member of the group rolls the dice. If they land a double I.E: two 3’s everyone in the group start doing the first exercise. I.E: Squats 

– This will be done in a synchronized fashion with a designated team counter.

– While that team is completing reps the other teams are rolling the dice.

– Once another team gets a double the first team has to stop and the new team gets to start their reps.

– The Goal is for the Dice rolling to move fast as to stop the team from exercising and to get your team exercising.  

– If you do not roll a double it simply goes to the next team. The member that was at the front of the line moves to the back of the line.

– Next member up rolls next time the dice reaches them in the circle.

 

Saturday 2/11

 

2 x 10 Min AMRAPS – 2 Min Rest BTWN AMRAPS 1x 5 Min CORE  

AMRAP #1  10 Mins

– Parking lot loop,

– 10 KB Bent Over Row

– 20x MTN climbers (total)  

– 10x Slam Ball

 

2 Mins Rest

 

AMRAP #2 10 Mins

– 50x Jump Rope Single

– 10x TRX Chest Press

– 20x MTN Jacks

– 10x Curb jumps

-Repeat-

 

2 Min Rest

 

5 Min CORE: Stability to Movement

– :30 Plank

– :30 Plank Up Down

– :30 Side Plank R

– :30 Side Plank Touch R

– :30 Side Plank L

– :30 Side Plank Touch L

– :30 High Plank Shoulder Taps

– :30 Plank Leg Lifts

– :60 FLR (Push Up Plank)