The Kirk Workouts for The Week of 8/7-8/12

Monday:  8/7

New Strength: 12 Min WEEK 7

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 16 Minutes:

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

  • Station 1: Touch Drill Out Front  
  • Station 3: RND 1 & 3 KB Swings R(60+/45+)W(45+/35+)B(35+/25+)
  • RND 2&4 2KB Cleans [This can be any Clan Variation] R(40+/30+)W(35+25+)B(30+/20+)
  • Station 4: TRX Pull Press: Right RND 1&3 Left RND 2&4
  • B:  RND 1&3 TRX Row, RND 2&4 TRX Tri Press

 

 

Tuesday: 8/8

Camper Named: “Spin City” Aka “ The Jenna G.

Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:

– Air Mill Fan Bike: Switch with a partner each :20

– Slam Balls / Push Ups: Switch moves each :20

– ERG:

– Battle Ropes: Big Slams / Alt Waves – Switch moves each :20

– TRX Laying Low Rows:

* There will be a one minute rotation break between exercises.

 

RED: All Toe Push Ups,

WHITE: Half Toe/ Half Knee Push Ups, 6 rounds (Take off round 4 and 8)

BLUE: Standing TRX Rows, Knee Push Ups,  4 rounds (take off a round after each on round)

 

 

Wednesday: 8/9

Pyramid HIIT

7 Rounds (40:20, 30:15, 20:10, 20:10, 30:15, 40:20)

1 minute rest between rounds

  1. KB Push ups (toe/knee)
  2. Sit outs
  3. Jumping Lunge + squat (1 Jumping lunge L/R then Squat)
  4. KB High Pull
  5. Band Reverse Fly Jacks (use red/green bands)
  6. Walking Plank (top of push up walk 2 R/2 L)
  7. Skater Jump Burpees

 

 

Thursday:  8/10

New Strength: 12 Min WEEK 7

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 Minutes:

18 Minute AMRAP:

–  8x KB Headcutters

– 10 Cal Air Bike

– 12x KB Swings

– 14x TRX Hamstring Curls

– 16 Cal Row

 

 

Friday: 8/11

1 Mile Assessed Run Big Loop: Reverse Loop

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Left  on Rockyford
  • Left on Wisteria
  • Left on Leland
  • Left on Park
  • Left on College
  • Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot

 

Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol

“Ten Cent Pistol ”: 15-20 Min AMRAP

  • 8x Dips
  • 6x Pistol Squats (Each Leg) – Progression on Bench or 10x TRX Pistol (Each Leg)  
  • 4x Touches Overhead + Suitcase Carry: OH(40+/30+) SC(50+/70+)

 

Saturday: 8/12

Partner Ladders I go……..You Go

After completing each ladder both partners run a parking lot loop.

Goblet Squats, 1-10

Run Parking Lot Loop

MB Lunges Left Leg, 1-10

Run Parking Lot Loop

MB Lunges Right Leg, 1-10

Run Parking Lot Loop

MB Overhead Jacks, 2-20(Counting by 2)

Run Parking Lot Loop

TRX Chest Press, 1-10

Run Parking Lot Loop

Broad Jumps, 1-10

Run Parking Lot Loop

Early Finishers Run 400 M