The Kirk Workouts for the Week of 4/17-4/22 TEAM WEEK

Monday:  4/17

Gimme 5 – 18 min. AMRAP Non Scored:  Increases rep count by 5 every round.

This doesn’t count towards team week points. Complete three exercises in the gym and run outside to the POD area to complete three different exercises before running back.Start with 5 reps of each exercise and increase rep count by 5 each round.

Gym: KB Squat High Pulls, 2KB Clean [Swing Clean or Dead Clean] , KB Push Press

POD: Pull Ups (Yellow Bar Rows), Dips, Box Jumps or Step Ups

Good vs. Evil Competition –

  1. Cone Grab 
  2.  Ring Toss 

 

Tuesday: 4/18

Week 4: New 12 Weeks Strength Development:

2KB Walking Lunge 5×5 (Each Leg)

2KB Deadlift 4×12

[If you’d like to continue your progression stay at Squat and Press]Change Squat and Press Rep Schemes 5×5 for first 4 weeks 5×3 for second 4 weeks 3×3 for last 4 weeks.

Every Tuesday  & Thursday 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 Lunge on Thursday than they will Deadlift on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on completing the designated reps for the lunge and/or deadlift. 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: Hollow Hold :45 Seconds, Superman Hold  :45 Seconds, TRX Bodysaw  

Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels

Activation: Band Pull Throughs W/ :20 Sec Hold, Banded Glute Bridges W/ :20 Sec Hold, Banded Clam Shells W/ :20 Sec Hold

 

Followed by TEAM WEEK:

Good vs. Evil –

  1. Partner Jump Rope relay –
  1. Kettlebell move vs. Burpees: 

 

  1. Knee to Chest Hold on yellow bars –

 

 

Wednesday: 4/19

HIIT –  30 seconds per exercise

Pushups

Squats

Side Plank Right

Rest 15 seconds

Side Plank Left

Side lunges

Mountain climbers

Rest 15 seconds

X2 – 2 minute rest after 2nd round

 

Inchworms

Curtsey lunges

Squat jumps

Rest 15 seconds

Plank leg lifts

Jumping lunges

Hip bridge raises

Rest 15 seconds

X2 – 2 minute rest after 2nd round

 

Shoulder tap to pushup

Speed skaters

Star Jumps

Rest 15 seconds

High knees

Push Up Plank Hold

Ninjas

Rest 15 seconds

 

Thursday: 4/20

Week 4: New 12 Weeks Strength Development:

2KB Walking Lunge 5×5 (Each Leg)

2KB Deadlift 4×12

[If you’d like to continue your progression stay at Squat and Press]Change Squat and Press Rep Schemes 5×5 for first 4 weeks 5×3 for second 4 weeks 3×3 for last 4 weeks.

Every Tuesday  & Thursday 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 Lunge on Thursday than they will Deadlift on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on completing the designated reps for the lunge and/or deadlift. 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: Hollow Hold :45 Seconds, Superman Hold  :45 Seconds, TRX Bodysaw  

Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels

Activation: Band Pull Throughs W/ :20 Sec Hold, Banded Glute Bridges W/ :20 Sec Hold, Banded Clam Shells W/ :20 Sec Hold

 

Non- Scored 8 Minute Tabata: Push Ups & Swings :20/:10 x2 = 1 Minute before alternating exercise. 4 Minutes of Each

Push UPs R: Toe, W: ½ T ½ K, B: Knee

Swings: R:(60+/45+), W: (50+40+) B:(35+/30+)

 

Followed by TEAM WEEK

Good vs. Evil Competition

  1. Goblet Squat Challenge:
  1. Row Your Boat: 

 

Friday: 4/21

8 Minute Core: 

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Hollow Hold / Superman :30/:30 Rolling Clock

1 Min Sit Ups

 

Every Man for Themselves: Scored like a track meet 1,2,3…team with lowest combined score wins.

Bring Your Running Shoes…

 

Catch Phrase Finisher: Once both teams finish we will catch our breaths and start Catch Phrase. One team playing C.P. the other team is Med ball over under in line. Each team will  get 1 min windows of C.P. (off trainer clock not C.P. Clock). Quick tainstions to medball over under  from C.P. We will use the remainder of class to see how many rnds of C.P. we can get through(this will be even for each team… I.E: if there is tens mins left after TRI each team gets 5 rnds of C.P. with remaining time. Team with most correct wins point. We will use the non digital C.P. game.

C.P: Rules:

  • YOU CAN
  • make any physical gesture and give almost any verbal clue
  • YOU CAN NOT:
  • Say a word that rhymes
  • Give first letter of the word
  • Say part of the disk word in your clue, i.e., “shoe” for “shoe horn”
  • IF YOU DO THIS:
  • Your time stops and the other team gets point for that round.
  • IF YOU WANT TO SKIP A WORD THE WHOLE TEAM DOES ONE BURPEE PENALTY

 

Saturday: 4/22

20-minute AMRAP:

Run 200m (Dish Dive)

3x Sumo Inchworms

6x Single KB Sumo High Pull

9x Box Jumps

12x TRX Neutral Grip Pull ups (R:6x Un-Assisted Pull Ups)

Row 250m

 

10-minutes Glute/Hip Station: – 3 Rounds of:

:30 Glute Bridge Raise (use kb for added challenge)

:30 Side Lying Leg Raises (left)

:30 Side Lying Leg Raises (right)

:30 Fire Hydrants or Straight Leg Raises (left)

:30 Fire Hydrants or Straight Leg Raises (right)

:45 rest