The Kirk Workouts for the Week of 7/17-7/22

Monday:  7/17

  • In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We will set up the clock for 18 minutes and let it ride.

Assessed B: “Minute to Win It” = 18 Minute Workout – 15 Mins Work / 3 Minutes Rest

Three Rounds of: 1 Min Each Counting Reps  1 Min Rest BTWN RNDS

  • KB High Pulls R(60+/45+) W(45+/35+)B(30+/25+)
  • Wall ball R(20/15),W(15/12),B(12/10)
  • Med-ball Sit Up R (20/15), W(15/12),B(12/10) Low Back Option Med Ball / Non-M.B. Toe Touches
  • 2KB Push Press R(35+/25+),W(30+/20+),B(20+/15+)
  • Rowing (Count Calories)

Tally Up: 3 Minutes for Campers to add up final score for white board.

Extended Cool Down = 6 Mins

  • 1 Min Pigeon on each side
  • 1 Min Lizard on Both Sides
  • 1 Min Cat Cow
  • 1 Min Puppy Dog

COFFEE SOCIAL  / FREEZEPOP SOCIAL

 

 

Tuesday: 7/18

New Strength: 12 Min WEEK 4

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 Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs and approach the next 12 minutes working on completing the designated reps. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your weight and track progress.

Lower Body:

– 4 sets of (5 reps/leg Split Squat on Bench (KBs by side in each hand) followed immediately by 10x Reps KB Goblet Squats) (OR Blue Level 5 sets of 8 reps 2 KB Squat)

Upper Body:

– 4 sets of (5 reps/arm Kneeling Single Arm Press, followed immediately by 10 Reps 2KB Push Press)

Choose 1 Stability/Mobility focus piece for each set of exercises.

Focus on improving our 1-leg balance throughout the next 12 weeks.

Lower Body: – Activation/Stability: 10x reps each – Banded Standing Hydrant + Standing straight leg abduction, Mobility: Kneeling Ankle Mobility

Upper Body: – 3 x Prone Swimmers, 8 x Prone PVC Shoulder Dislocates

 

Followed By:  18 Min GO

Ropes:  4 Person Team Ropes Circuit – 4×4 min RNDS * Resting :60 btwn RNDS

– 1 Member of the group on Each Exercise for full 4 Mins with a Tabata Clock – :20/:10 x8 = 4 Min

– You will only complete each exercise once .

  1. Big Rope Slams 1st & 3rd Min, Alt Waves for 2nd and 4th Min (Full 4 Mins :20/:10)
  2. Jump Rope (Practice Double Unders)
  3. Med Ball Chops
  4. KB Bent Rows (Switch Arms each RND)   
  • Rotate in order

 

 

Wednesday: 7/19

HIIT Triangle

Round 1 40/20

Squat Press Outs: Lighter KB 10-20lbs

Sumo Inchworm Push Ups

Goblet Stepback Lunge

High Plank Hold

Single KB Deadlift

Dolphin Kicks

Jump Rope

Round 2 – same 7 exercises 30/15

Round 3 – same 7 exercises 20/10

Round 4 – 30/15

Round 5 – 40/20

 

Thursday: 7/20

New Strength: 12 Min WEEK 4

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 Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs and approach the next 12 minutes working on completing the designated reps. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your weight and track progress.

Lower Body:

– 4 sets of (5 reps/leg Split Squat on Bench (KBs by side in each hand) followed immediately by 10x Reps KB Goblet Squats) (OR Blue Level 5 sets of 8 reps 2 KB Squat)

Upper Body:

– 4 sets of (5 reps/arm Kneeling Single Arm Press, followed immediately by 10 Reps 2KB Push Press)

Choose 1 Stability/Mobility focus piece for each set of exercises.

Focus on improving our 1-leg balance throughout the next 12 weeks.

Lower Body: – Activation/Stability: 10x reps each – Banded Standing Hydrant + Standing straight leg abduction, Mobility: Kneeling Ankle Mobility

Upper Body: – 3 x Prone Swimmers, 8 x Prone PVC Shoulder Dislocates

Followed By 3-5 Mins of Warm up for KB Swing Re-Boot/Clean Practice:

3 x 5 Min KB Complex:

:30 Right Arm Swings

:30 Left Arm Swings

:10-:15 Sec Shake Out

:30 Right Arm Cleans

:30 Left Arm Cleans

:10-:15 Sec Shake Out

:30 Thruster Right Arm

:30 Thruster Left Arm

:10-:15 Sec Shake Out

:30 Right Side Plank  R: Hip Touch

:30 Left Side Plank

1-2 Minutes Off

– Repeat –

 

Friday: 7/21

Dueling Ladders 30-40 Min Ladders: Can you Complete all the ladders.

  1. 10-1 / 1-10 TRX Chest Press / Pull Ups (Dead Hang, Band, TRX)
  2. 10-2 / 100m, 200m, 300m, 400m, 500m  Sandbag Unilateral Step Ups (Each Leg Even Rungs only I.E: 10,8,6,4,2) )  / Rowing
  3. 10-1 / 1-10 Swings R: (60+/40+)W: (45+/35+) B: (40+/30+) / Dips
  4. 10-1 / 1-10 Back Parking Lot Sprint Touches / Newbie Burpees
  • In between each ladder 4 Touches out Front 2KB Farmer Carry  = 80 Meters

 

 

Saturday: 7/22

Station 1: AMRAP 15 Minutes


Dish Dive run, 10 Goblet Squats, 20 KB Goblet Push Presses (Lighter Weight), 10 KB Tricep Extensions, 10 Broad Jumps, 20 Curb Jumps, -Repeat-


Station 2:
Cardio Blast – The goal is to stay moving the entire time.  :30 sec per exercise, clock keeps running, rest :30 after every 4-min.  4 rounds (on last round, they’ll do each exercise for :20).
Prisoner Jacks
High Knees
Mtn Climber Pushups (4 mtn climbers, 1 pushup, repeat)  
Ninjas
Jumping Lunges
Speed Skaters
Inchworm Pushups
Burpees