The Kirk Workouts for The Week of 3/13-3/18

Monday:  3/13

Week 10:

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 AMRAP

– 20x Walking Lunge Holding KBs in each hand by side (Total 10/Side)

– 10x  Alternating Kossacks: (Total 5/Side) Blue Level: TRX Assisted Kossacks

– 10x 2KB Push Press

– 10x Single KB Raises

– 5x Pull Ups / 8x TRX Pull Ups

 

 

Tuesday: 3/14

Week 10:

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 Min Track Style Workout:

Assessed 1,000m Run + Track Workout:

1,000m Run [Big Loop]  (This will be assessed for time and written down.)

  • 2:00 Min Off

For The Remainder:

400m Repeats (Down Clifford and Back): Blue Level: White Mail Box Repeats – These runs are hard sprints.

Walk /Jog down run up.

Only rest is the walk down.

Cool Down:

Partner PNF or Strap Hamstring

 

 

Wednesday: 3/15

HIIT: Strength, Cardio, & Core

Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.

  1. 20x KB Swings / rest repeat-> Jump Rope -> Hollow Hold
  2. 10x Waiter Squats/Each Side / rest repeat -> Bear crawl  -> Plank leg lifts
  3. 10x KB Row/Each Side / rest repeat -> Med Ball Toe Taps -> Superman Hold
  4. 10x 2KB Push Press / rest repeat -> White Mailbox Run -> Ab Rockers

 

Thursday: 3/16

THE WORK CAPACITY:  Re-Test 3rd 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: 3/17

6 Minute Tabata Hollow Hold / Superman Hold – :20/:10 Alternating for 6 Rnds of Each

 

St. Patty’s Theme: Race Over the Rainbow

You and a partner. One person is always jump roping, the other exercising.

Goal is to get to the St. Patty’s Quiz as fast as possible to have more time with the Questions.

Once every team finishes we start a 3 minute clock on quiz.

4 exercises: Rep Scheme of  8, 10, 12, 10, 8

– Swings

– Wall Ball

– TRX Pistols Total (4/5/6/4/5/Side) B: Regular Squats

– ERG Calories (Double the Number 16, 20, 24, 20, 16)  

Partner 1:  8x Swings, 8x Wall Balls, 4x Pistols (E.L.), 16x Cals Rowed

Switch

Partner 2: 8x Swings, 8x Wall Balls, 4x Pistols (E.L.), 16x Cals Rowed

 

 

Saturday: 3/18

EMOM HIIT

5 x 6 minutes at each station.  Every minute on the minute, start with Blue: 8 Reps, White: 10 Reps, Red: 12 Reps of the primary exercise, then finish the minute with the secondary exercise.  Rest 1 min between stations.

 

Station 1 – Primary = Pushups,   Secondary = Mountain Climbers

Station 2 – Primary = Wallball,   Secondary = High Knees

Station 3 – Primary = TRX Rows,   Secondary = Supermans (2 sec pause)

Station 4 – Primary = KB Swings,   Secondary = Glute Bridge Raises (2 sec pause and squeeze)

Station 5 – Primary = Burpees(4),   Secondary = Jump Rope