The Kirk Workouts for The Week of 8/21-8/26

Monday:  8/21

New Strength: 12 Min WEEK 9

For the next 12 weeks will start with 12 min of  x Reps for one of our main strength lifts. 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 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 16 Minutes of

Finish with: 16 Min Tabata Mash Up

“Total Eclipse of the Tabata”- 4 RNDS of :20/:10×2 = 1 Min of work before you switch  

– Hollow Hold (R: Rock)

– KB Swings  R(60+/40+)W(45+/ 35+)B(40+/30+)

– KB Bent Row [Alt Sides Every other RND] R(60+/40+)W(40+/ 30+)B(30+/20+)

– High Knees

 

Sally Push Ups 

 

Tuesday: 8/22

Assessed A:   “The House of Pain A.K.A Jump Around ” 30 Minute Time Cap

Final Time Testing This Workout in 12 Weeks.

For Time: (R – 5 Rnds) (W – 4 Rnds) (B – 3 Rnds) (P – 3 Rnds)

40 Double Unders (RED)

W – Count Attempts or 200 Singles

B – 120 Singles

P – 100 Singles

40 Squats (B – 30 Squats) (P– 20 Squats)

20 Burpees (B – 15 Newbie Burpees) (P – 10)

Early Finishers

Pull Up Progression: or 3 Sets Max Reps

  • Deadhang/ Attempt
  • Assisted(Band,Partner,TRX)
  • Negative

 

 

Wednesday: 8/23

Partner Kettlebell HIIT

5 minute stations rotating every 30 seconds with partner. 1 min rest between stations.

  1. KB Goblet clean to burpees/Push Ups
  2. Flutter kicks/Superman hold
  3. KB swings/Hip Bridge March
  4. Barrier jumps (over kb)/TRX Low Rows
  5. Goblet Squats/Jumping Lunges (blue: step back lunge)

 

 

Thursday:  8/24

New Strength: 12 Min WEEK 9

For the next 12 weeks will start with 12 min of  x Reps for one of our main strength lifts. 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 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 of “Go”

“Salt & Pepper”: A.k.a – “Push it Real Good” – 18 Min AMRAP

  • 10x TRX Chest Press
  • 8x Dips
  • 6x Wall Balls

Alternate BTWN these after each RND:

  • Sled & Carry:  Push Sled Down & Back
  • Heavy 2KB Farmer Carry Back (70+/50+)
  • Air Bike: 10 Cals above 400 Watts

 

 

Friday: 8/25

“The Headless Horseman” –  18 Min Time Cap: Treat as Assessed and write Times.

5 RNDS

– 20 Swings

– 10 KB Headcutters

– 200m Run (Cones on Clifford)

RED: (60+/40+)(40+/30+)

WHITE: (45+/ 35+)(35+25+)

BLUE: 4 RNDS (40+/30+)(30+/20+)

 

4 Person Rowing Relay: 3,000 Meter Relay Race – Kick Off FitWit Team Games

– Switch Every 250 Meters

– Each Person Rows 3 x 250m = 750m