The Kirk Workouts for The Week of 12/18-12/22

Monday:  12/18

“All You Need Is One”: 30 Minute AMRAP

Goal is to use the same KBs for all the moves:

4x Touches 2KB Farmer Carry R:(50+/40+)W:(40+/30+)B:(30+/20+)

6x (Each Leg) 2KB Racked Walking Lunges R:(50+/40+)W:(40+/30+)B:(30+/20+)

8x (Total 4 / Side) Kneeling Single Arm Press R:(50+/40+)W:(40+/30+)B:(30+/20+)

12x Lemon Squeeze / Ab Rockers

10 Cals on Air Bike

 

 

Tuesday: 12/19

KB Class Circuits:

4 people to a group. 6 rounds. Rotating like the Wheel * Rest 1 Min Btwn rnds

:45/:15 x 4 exercises  = 4 Mins

RND 1&3 are the same RND 2&4 are the same RND 5 is a power RND you repeat RND 5.

 

Round 1:

Swings

TRX Bicep Curls

KB Seated Goblet Press

Superman (Hold at the top for as long as you can)

 

Round 2:

Swings

TRX Tri Press

KB Halo

Hollow Hold

 

Round 3:

Swings

TRX Bicep Curls

KB Seated Goblet Press

Superman (Hold at the top for as long as you can)

 

Round 4:

Swings

TRX Tri Press

KB Halo

Hollow Hold

Round 5:

Swings

TRX Front Squat

KB Goblet Push Press

High Plank Hold

 

Wednesday: 12/20

Partner Ladders I go……..You Go

After completing each ladder both partners run to first white Mailbox.

Goblet Squats, 1-10

Run 1st White Mailbox

MB Side Lunges Left Leg, 1-10

Run 1st White Mailbox

MB Side Lunges Right Leg, 1-10

Run 1st White Mailbox

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

Run 1st White Mailbox

TRX Chest Press, 1-10

Run 1st White Mailbox

Broad Jumps to Cones, 1-10

Run 1st White Mailbox

Early Finishers Run 400 M

 

Thursday:  12/21

Rowing & Heavy Bells: 2×16 min stations

  1. Partner Rowing: 6 RNDS – 60 seconds of work/60 seconds of rest.
  • During Rest 3x Pull Ups (5x TRX Pull Ups)
  • Rowing Goal is 250m+ 30 S/R
  • Repeat each partner rows 6 Times.
  1. Heavy Kettlebell: Partner “I Go You Go” 16 Mins to get through all the lifts.
  • 5×5 2KB Front Squat
  • 5×5 2KB Deadlift  
  • 5×5 2KB Push Press

 

 

Friday: 12/22

12 Days of Christmas:

  1. Burpee  
  2. Push Ups
  3. KB High Pull
  4. KB Goblet Squats
  5. KB Goblet Push Press
  6. KB Goblet Step Back Lunge (Total: 3/Side)
  7. Frog Bridge Ups
  8. KB Staggered Stance Dead-Lift  (Total: 4/Side)
  9. KB Swings  
  10. KB Bent Rows (Total: 5/Side)
  11. MTN. Climbers (Each Leg)
  12. Squat Jumps

 

Looks Like:

“Day 1”: 1x Burpee

“Day 2”: 2x Push Ups and 1x Burpee

“Day 3”: 3x KB High Pull, 2x Push Ups, 1x Burpee

“Day 4”: 4x KB Goblet Squats, 3x KB High Pull, 2x Push Ups, 1x Burpee…

Campers will continue in this fashion all the way up the ladder.

 

Early Finisher: Core AMRAP

10x Bird Dogs (5/Side)

10x Dead Bugs (5/Side)

10x Curl Ups (With :5 Second Pause)