The Kirk Workouts for The Week of 1/30-2/4

Monday:  1/30  

Week 4:

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

 

Warm Up/Practice  RND:

  • :20 Seconds at Each to figure out form/progression/weight on moves.

 

16 Min Circuit: Groups of 4 –  3 RNDS :60 at Each Move / 1 Min Rest BTWN RNDS

 

Tuesday: 1/31

Week 4:

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 14 Minutes of “GO”

Finish with: 14 Min Adding EMOM: Aka “The Extended MoFo”.

  • 1st Min:  10 KB Swings
  • 2nd Min: 10 Push Ups
  • Red Level Folks will add 2 Reps each time: 10,10,12,14,16,18,20 = 100 Each
  • White Level 10 Reps = 70 Each
  • Blue (Newbies) Level 8 Reps = 56 Each

 

 

Wednesday: 2/1

Partner tabata

Partner up with someone of equal fitness ability. Each partner will be working at the same time, but on opposite exercises. Each exercise will run for 2 rounds (1 min) and then switch with your partner in the :10 rest (quick transitions). 4 minutes per station. 1 minute of rest after each station

1) V-Ups & Seated KB Goblet press

2) Jumping Lunges & Star Crunches

3) Inchworms & Plank to Pushup

4) Speed Skaters & TRX Low Rows

5) Plank Rolls & Mountain Climbers

6) MB Overhead Jacks & Double Unders

 

 

 

Thursday: 2/2

4x 6 min Stations: 2 Mins Rest/Transition

Station 1: Rowing –  5 Min Row @ 2K Target Race Pace  

 

Station 2: Animal Flow AMRAP

 

Station 3: KB Step Ups & Bench Knees to Chest – AMRAP for Quality

 

  • 10x KB Step Ups (Total / 5 Side)

 

  • Goal is to go lighter holding 2KB by your side.
    • Focus on :2 Secs Quick Power Drive up with a :4 Sec Slow Controlled lowering down.
    • Alternate legs

 

 

 

Station 4: Pull Up Progression –

Newbies go through Progression. Also if you haven’t been here in awhile do the progression.  

6x-8x Reps

  • Dead Hang / Attempt
  • Assisted (Band, TRX)
  • Negative (Goal of a :5 Sec Hold :5 Full Lower)

Non Assisted Pull Ups: Complete 3 Sets of max reps. Rest as needed to be strong on each set. RM = Rep Max

3RM: 3, 2, 1,  5RM: Use this Rep Scheme –  5, 4, 3

 

 

Friday: 2/3  

No I in Team:  3 person teams.  Only 2 working down the board of exercises at a time. Switch whenever. Move on to the next exercise once you finish all the reps. Once you have finished all you move to Rowing finisher.

  • 150 Wall Balls = 50 Each
  • 150 MB Overhead Step Back Lunges (total) = 50 Each / 25 Each Leg
  • 75 Pushups = 25 Each
  • 75 KB Swings = 25 Each
  • 75 Yellow Bar Dips = 25 Each
  • 75 Burpees = 25 Each

 

  • Runner, Planker, Rower: Finisher
  • Runner sets the pace: 300m Run (Down Clifford to White Mail Box)

Once you have finished all exercies team starts to row on the ERG. The Team with the most meters at the end wins. The rowing will take place in the format of Runner, Planker, Rower.

 

 

Saturday: 2/4

5 Stations, 5 minutes at each station.  Every minute on the minute, start with 8 reps of the primary exercise, then finish the minute with the secondary exercise.  Rest 1 min between stations.

Station 1 – Primary = Plank Leg Lifts (Total),  Secondary = Mountain Jacks

Station 2 – Primary = Squat Jumps,   Secondary = Hold Downward Dog

Station 3 – Primary = Sprinter Situps (Total),   Secondary = Superman Hold

Station 4 – Primary = Curtsey Lunges (Total) ,   Secondary = KB Goblet Thrusters (Light Weight)            

Station 5 – Primary =  OH Squat (w/ PVC or KB) Secondary =  Double Unders