Kirk Workouts for The Week of 5/14-5/19

Monday:  5/14

2x 14 Minute Stations:

Station 1: Power Couplets 14 Minute AMRAP

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– AMRAP the two Couplets together as many times as possible in 14 minutes
Couplet 1

     –    8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)

     –    2x Broad Jump to Cone Set Up

Couplet 2

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
  • 5x Box Jumps B: Power Step Ups (Each Leg)  

2 Minutes Rest / Changing of Groups

Station 2: Pure Work 14 Minute AMRAP

 

  • Goal 14 minutes of pure good old fashion work.

 

  • 40m Sled Pull Down / Push Back
  • Sandbag Carry Down to 1st White Mailbox (Over one shoulder or in front)
  • Air Bike Calories: R:15/12, W:12/10, B:10/8

 

Tuesday: 5/15

5×5 Minute Stations  – 1 Minute Rest BTWN Stations

Station 1: Air Bike Tabata Sprints :20/:10 Partner Switch – 8 Person Max Efforts x 5 rounds each

Station 2: AMRAP 15x TRX Hamstring Curls, 15x TRX Hip Press (B: Glute Bridge Raises)

Station 3: AMRAP 10x (5/Side) KB Bent Row, 10x Dips

Station 4:  2KB Push Press 5 Min EMOM: R: 10 Reps W: 8 Reps B: 5 Reps

Station 5: (Full Group) AMRAP 15x Band Curls, 10x  KB Raises

 

 

Wednesday: 5/16

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 3x Kneeling Shoulder CARS (Each Side)
  • 3x Prone Shoulder Lift Offs

The Disappearing Act

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 7 exercises the next round #1 will disappear, and so on until 7 is the last one

1- Squats (R/W: KB Goblet, B: No KB), 2-Push ups, 3- Sit up + MB Press (B Toe Touches), 4- Burpees 5- Plank, 6-Stepback Lunge 7- Star Jumps

 

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12

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7

 

 

Thursday:  5/17

The Ratt Race: Camper named workout to honor the 6amers Tyler and Andrea

 

3 x 9 min Stations. 3 Rounds at Each Station:  (2 min. work/1 min. rest). 1 min. rest between stations.  FINAL SCORE is total number reps for all 3 stations.

 

Station 1:  3 Rounds

  • Each 3 min. round:  250M Row B: 200m Row, finish out the 2 min. work clock with Max Burpees, 1 min. rest.
  • Campers record total Burpee # at the end of the station.

 

Station 2:  3 Rounds

  • Each 3 min. round:  200M Run (1st White Mailbox) B: Stop Sign to back parking lot back inside, finish 2 min. work clock with Max Wall Balls, 1 min. rest.
  • Campers record total # of Wall Balls at end of station

 

Station 3:  3 Rounds.

  • Each 3 min. round: 30x KB Swings R:(60+/40+), W:(45+/ 35+), B:(40+/30+), finish 2 min. work clock with Max Jump Ropes, 1 min. rest.
  • Campers record total # of Jump Ropes at end of station
  • R:(Double Unders, W:(Count Double Under Attempts), B:(Singles)

 

 

Friday: 5/18

Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side

 

30 Min AMRAP: “Suns Out Buns Out, Suns Out Guns Out”

Upper Body:

  • 15x TRX Inverted Rows B:TRX Row
  • 15x Band Tricep Press Down
  • 15x (Each Arm) Dumbbell or Band Curls

Lower Body:

  • 6x Straight Leg Deadlift: R:(60+/50+)W:(45+/40+)B:(35+/30+)
  • Walking Lunge: (Down & Back – Across the room) R:(40+/35+)W:(30+/25+)B:(20+/15+)
  • 15x (Each Side) Band Clam Shells

Shake Up:

Back Parking Lot Loop

 

Saturday 5/19

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

 

5×5 minute Circuits 45:15 clock, 1-2 minute rest between

 

Circuit 1&2:

Tricep Curls

Plank

Banded Squat Flys

Banded monster walks (2 R, 2 L)

T- Push Ups

 

Circuit 3&4

TRX Front Squats

Bear Crawl to Crab Circle (B: Bear Crawl Circle)

MB Press Outs

Mt Climbers the Hard Way

Superman Hold

Circuit 5: Cardio Blast

TRX Sprinters

Ninjas

Mt Jacks

Lateral Toe Taps

Squat Jacks