The Kirk Workouts for The Week of 9/5-9/9

Tuesday: 9/5

New Strength: 12 Min WEEK 11

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:

“FitWit Casino Royale” –  Card Game 18 Minute AMRAP

Draw a card from the deck and do the reps / exercise indicated for the associated suit. After each exercise, run a back parking lot loop and return. Number Cards 8+ in Decks Face Cards = 10 (Reps) Ace = 11 (Reps)

Clubs – Sled Push Down & Pull Back [TRX Straps]  (Disregard number for reps)

Heart – KB Goblet Box Step Ups (each leg)

Diamond – Calories on Air Bike

Spade – Pull Ups / B: TRX Laying Low Rows

Joker – Dish Dive Run

 

 

Wednesday: 9/6

Running HIIT Circuit:  4 Stations – :40 work/:20 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations.

Station 1

KB Goblet Side Lunge / KB Goblet  Stepback Lunge

Run 300m 2nd White Mail Box on Clifford – 60 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

Run 300m 2nd White Mail Box on Clifford – 60 Seconds

Station 3

MB Toe Taps/ MB Russian Twists

Run 300m 2nd White Mail Box on Clifford – 60 Seconds

Station 4

Hollow Hold / Superman

Run 300m 2nd White Mail Box on Clifford – 60 Seconds

 

Calf Raises & Partner Hamstring Curls:

50x Calf Raises 

5x Each Hamstring Curls

 

Thursday: 9/7

New Strength: 12 Min WEEK 11

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: 16 Min Circuit

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

– Heavy Ropes Slams

– Jump Rope

2KB March – :2 Sec Pause @ Top (40+/30+)

– 2KB Thrusters

 

 

Friday: 9/8

Burp n’Ball + Team Picture Game

Burp n’Ball – Burpees/Wall Balls switch every 30-seconds. 6 min max effort. Record reps for one big score.

 

Team Picture Game: Teams of 4 race around to each station to complete the required reps. Only 3 of the 4 teammates may be working at once. After completing

the final station, race back to draw a sheet of paper to play pictionary. The faster you get done with stations, the more time you’ll have with pictionary game. [Once the last team arrives to the game clock starts and everyone has 3 minutes to finish pictionary]. Team with most correct answers wins.

Station 1: 2000m Row (Each Person Rows 2x250m) [Only 2 ERGs per Team]

Station 2: 100 Box Jumps (25 Each)

Station 3: 100 dips (25 Each)

Station 4: 100 line touches (sprint drill with cones. each touch is 1 rep, 25 Each)

 

Saturday: 9/9

2 Stations:

  1. Partner Rowing Relay

2,000m Teams of 2 switch every 250m

During rest complete number of Push Ups for the meters over or under 250m

Next Rower can not Start until pervious rower has finished their push ups.

Restart your Monitor every time each person Rows four times for a total of 1,000+/-m Each

First Team to finish wins

  1. Tabata Stations 20:10 x 8 = 4 minutes total, alternating moves every minute. 1 minute rest between rounds