The Kirk Workouts for The Week of 1/9-1/14

Monday:  1/9

 

Newbie Day 1- This will all take place on Red Wall

Teach bracing and record plank. Teach pushup, squat, Yellow Bar Row. .

Baseline Assessment: 

75x Jumping Jacks

2x: 10 pushups, 10 Yellow Bar Rows, 20 squats

75x Jumping Jacks

 

Vets:

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  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.

 

Followed by 16 Min of “GO”

5 RNDS Can you complete

– 5x KB DeadLift

– 5x Pull Up( 8x-10x TRX Pull up or Row)

– 10x Squat Jump (Red level Jump Squat with a 180 turn)

– 8x Burpee

 

 

Tuesday: 1/10  

 

Newbie Day 2 – Warm-up with jump ropes and teach single efficiency, introduce doubles

Use last ½ of warm-up on kettlebells – halos, squats, etc.

Teach Kettlebell presses and test 5 rep 2 KB press.

Teach swing

If time, AMRAP – 8 swings, 5 press left, 5 press right, 5 right arm row, 5 left arm row, 30 singles

 

Vets:

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 8 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  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.

 

Followed by 16 Min of “GO

Groups of 4:  4 RNDS :40/:20 = 16 Mins Non-Stop Work

  • Push Ups  
  • KB Swings R(60+/40+)W(45+/ 35+)B(40+/30+)
  • KB Headcutters  R(40+/30+)W(35+25+)B(30+/20+)
  • TRX Hamstring Curls

 

Wednesday: 1/11

The Basic – AMRAP (20 min): 5 Star Jumps, 10 TRX Tri Press, 15 Leg Lifts, 20 Squats, 30 Mountain Climbers

If Newbies come 3 RNDS ONLY Rest as needed

Tabata Core Circuit – 2 Stations –  9 minutes total (:20/:10)

Station 1 –

Hardstyle Plank Hold – 8 Rounds

Red Level: Alternating 1 ARM Plank

1 Minute Rest

Station 2 –

High Plank Shoulder Taps (2 Rounds)

Plank Leg Lifts (2 Rounds)

Side Plank Hip Touch Right (2 Rounds) (Newbie Option –  Hold Side Plank)

Side Plank Hip Touch Left (2 Rounds) (Newbie Option – Hold Side Plank)

 

Thursday: 1/12

 

4 x 10 Min Stations: 2 Min Rest BTWN Stations 

Station 1: Rowing

10 Min Row @ 10 Secs Slower than your Target 2K Pace.

I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row.  

Basis of all Aerobic Baseline Programs long endurance pieces to build off of.

* Newbie Rowing Day: Basic 4 parts of Rowing Stroke: Catch, Drive, Finish, Recovery. Body Part Transitions: 1 Drive = Legs, Body, Arms, 2 Recovery =  Arms, Body, Legs.  1: Powerful Drive, 2: Slow Recovery. Push Don’t Pull,

 

Station 2: KB Carry / Burpee Circuit

– 2KB Heavy Farmer Carry: (70+/50+) Down & Back

* 1 Burpee (Non-Push up Burpee)

– 2KB Heavy Farmer Carry: (70+/50+) Down & Back

* 2 Burpees

– 2KB Heavy Farmer Carry: (70+/50+) Down & Back

* 3 Burpees

* (Burpees keep adding up Until Time)

 

Station 3: Pull Up Progression

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

6x-8x Reps NEW Progression

  • Dead Hang / Attempt
  • Assisted (TRX Only)
  • 2 Sets of Max Reps (w/ band)
  • Negative (Goal of a :5 Sec Hold :5 Full Lower)

Non Assisted Pull Ups: Complete  5 Sets of max reps. Rest as needed to be strong on each set. RM = Rep Max

3RM: 3, 2, 1, 1, 1

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

 

4th Station: Glute & Hips AMRAP 

– 20x Monster walks Knees bent (each direction) [Band Around Ankles]

– 20x Clam Shells (each side) [Band Around Knees]

– Repeat

 

 

Friday: 1/13

Partner Stations:

Partner Rowing: 2 x 4 Min Pieces

  • Partner 1: ROW
  • :30 Sec Sprint at 90% Effort
  • :30 Sec Easy Row/Paddle
  • Partner 2: MOBILITY/STABILITY
  • A: 10x Frogger to 2x Bird dogs (Each Side) [10x Sec Hold]
  • B: 5x PVC Shoulder Pass Throughs to 10x Dead Bugs (Each Side)

 

AMRAP: 16-18 Min

  • 30x TRX MTN Climbers (Total) [Blue: Regular MTn Climbers]
  • 10x Side Plank Flex & Ext (Each Side)
  • 10x KB Pull Over
  • 10x KB Goblet Step Back Lunge (Total)
  • Run to Dish Dive

 

 

Saturday 1/14

 

5 Stations – :40 work/:20 rest for 4 minutes – followed by :30 of Speed Jacks. 1 minute rest between stations.

 

Station 1 –

KB Push Press

Speed Jacks – 30 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 (For really big class change side shuffle to 2 steps)

Speed Jacks – 30 Seconds

 

Station 3

Mountain Jacks

Speed Jacks – 30 Seconds

 

Station 4

Plank to Pushup

Speed Jacks – 30 Seconds

 

Station 5

Broad Jumps (Outside if not raining – can be changed to Star Jumps if raining and a big class inside)

Speed Jacks – 30 Seconds