The Kirk Workouts for the Week of 6/19-6/24

Monday:  6/19

Week 1: New Strength: 12 Min

For the next 12 weeks will start with a new 12 min strength series. Campers will pick one of the lifts. For example if they chose to Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs and approach the next 12 minutes working on completing the designated reps. Sets to begin every 2:30 minutes. Will ensure at least 90 seconds rest. Record your weight and track progress.

Lower Body:

– 4 sets of (5 reps/leg Split Squat on Bench (KBs by side in each hand) followed immediately by 10x Reps KB Goblet Squats) (OR Blue Level 5 sets of 8 reps 2 KB Squat)

Upper Body:

– 4 sets of (5 reps/arm Kneeling Single Arm Press, followed immediately by 10 Reps 2KB Push Press)

Choose 1 Stability/Mobility focus piece for each set of exercises.

Focus on improving our 1-leg balance throughout the next 12 weeks.

Lower Body: – Activation/Stability: 15x reps each – Banded Standing Hydrant + Standing straight leg abduction, Mobility: Kneeling Ankle Mobility

Upper Body: – 3 x Prone Swimmers, 8 x Prone PVC Shoulder Dislocates

Followed By:  16-18 Min Circuit

Running Tabata

4 Stations – 4 Minutes Each. :20 on, :10 off. 6 Rounds of work at each station (First 3 Minutes). As the last :20 of each station ends everyone heads out to run Clifford (4th Minute). :60 rest between stations. The faster you finish the run the more rest you earn.

:20/:10 x 6 rounds, 200m Run (Cones on Clifford)

Stations 1:

KB Swings

4th Minute – Run

Station 2:

Pushups (first :20 of each minute), Mountain Climbers (second :20 of each minute)

4th Minute – Run

Station 3:

Squats (first :20 of each minute), Squat Jumps (second :20 of each minute)

4th Minute – Run

Station 4:

Jump Rope All 6 Rounds

4th Minute – Run  

 

 

Tuesday: 6/20

Kristie: 20 Min Time Cap

4 rounds

– 400m run (2nd White Mailbox on Clifford)

– 50 Lunges (total) – Hands Interlocking Overhead

– 30 Wall Ball

– 20 Kettlebell Swing

– 15 TRX Laying Rows

– 10 Burpees  

W: 3 Rnds

B:  3 Rnds

– 200 m run (Dish Dive)

– 40 Lunges

– 20 Wall ball (12/10)

– 15 KB swings (35/20+)

– 10 Standing TRX Rows

– 10 Burpees (no pushup)

P: 3 Rnds

– 200 m run (Dish Dive)

– 10 Lunges

– 10 Wall ball (12/10)

– 10 KB swings (35/20+)

– 10 Standing TRX Rows

– 10 Burpees (no pushup)

 

Mobility: 10-12 Minutes

– Wall Stretch 1-2 Minutes per side

Internal Rotation w/ Yoga Blocks  1-2 Minutes per side

 

 

Wednesday: 6/21

Jump Rope HIIT Circuit:  4 Stations – :40 work/:20 rest alternating moves for 4 minutes – followed by :60 of Jump Rope. 1 minute rest between stations.

Station 1

KB Goblet Side Lunge / KB Goblet  Stepback Lunge

Jump Rope – 60 Seconds

Station 2

MB Side Shuffle/Slamball (4/1)  – Holding MB Side Shuffle 4 spots to right, slamball  – then 4 to the left, slamball, repeat

Jump Rope – 60 Seconds

Station 3

Burpees / High Knees

Jump Rope – 60 Seconds

Station 4

Hollow Hold / Superman

Jump Rope – 60 Seconds

 

Thursday: 6/22

Week 1: New Strength: 12 Min

For the next 12 weeks will start with a new 12 min strength series. Campers will pick one of the lifts. For example if they chose to Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs and approach the next 12 minutes working on completing the designated reps. Sets to begin every 2:30 minutes. Will ensure at least 90 seconds rest. Record your weight and track progress.

Lower Body:

– 4 sets of (5 reps/leg Split Squat on Bench (KBs by side in each hand) followed immediately by 10x Reps KB Goblet Squats) (OR Blue Level 5 sets of 8 reps 2 KB Squat)

Upper Body:

– 4 sets of (5 reps/arm Kneeling Single Arm Press, followed immediately by 10 Reps 2KB Push Press)

Choose 1 Stability/Mobility focus piece for each set of exercises.

Focus on improving our 1-leg balance throughout the next 12 weeks.

Lower Body: – Activation/Stability: 10x reps each – Banded Standing Hydrant + Standing straight leg abduction, Mobility: Kneeling Ankle Mobility

Upper Body: – 3 x Prone Swimmers, 8 x Prone PVC Shoulder Dislocates

 

Followed By:  18 Min AMRAP:

– 250m Row

– 15x Push Ups  

– 10x Dips

– 5x Pull Ups (TRX, Band)

– 2KB Farmer Carry 80m = 4 touches (Down, Back, Down, Back) [GO HEAVY] (70+/50+)

 

 

 

Friday: 6/23

Death by Sprints: Non- Assessed

Starting at 4 touches adding 1 touch each min.

– If you miss that round, than you are finished.

– Your final score will be the last round you completed successfully.

– Earlier finishers take a clifford jog.

8 Minute Core:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Hollow Hold / Superman :30/:30 Rolling Clock

1 Min Sit Ups

10-12-Min KB Amrap

– 4x Headcutters

– 4x Single Arm Deadlifts

– 4x Single Arm Bent Rows

– If you were here on Tuesday and want to Practice your Get Ups replace 2x Get Ups each side for Headcutters.

 

 

Saturday: 6/24

6 Tabata Stations
8 rounds of :20 on/:10 off at each station, 1 Minute Rest Between Stations
1. Pushups/Mountain Climbers (alternate every minute)
2. Single Arm Kettlebell Cleans (Cheat, dead or swing. Alternate every :20)
3. Lateral High Knees (4 in each direction)

  1. MB Toe Taps/ MB Russian Twists (alternate every minute)
  2. MB Overhead Step Back Lunge (alternate every minute )
  3. Criss Cross Squats