The Krik Workouts for the Week of 3/20-3/25

Monday:  3/20

Week 11:

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 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.

 

Stability: Bird Dogs, Dead Bugs,

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

Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts

Followed by 5-8 Mins of Warm up for KB Swing Re-Boot/Clean Practice:

16 Min  Partner KB Complex: Hollow Hold, Plank, Side Plank, Side Plank, Repeat

  • Partner #1 KB Complex on both arms
  • Partner #2 Core
  • 3 Right Arm Swings, 3 Right Arm Cleans, 3 Right Arm Front Squat, 3 Right Arm Press
  • Switch same on Left Side.

 

Tuesday: 3/21

Week 11:

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 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.

 

Stability: Bird Dogs, Dead Bugs,

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

Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts

Followed By: 16 Min Track Style Workout:

Assessed 1,000m Run + Track Workout:

1,000m Run [Big Loop]  (This will be assessed for time and written down.)

  • 2:00 Min Off

For The Remainder:

400m Repeats (Down Clifford and Back): Blue Level: White Mail Box Repeats – These runs are hard sprints.

Walk /Jog down run up.

Only rest is the walk down.

Cool Down:

Partner PNF or Strap Hamstring

 

 

Wednesday: 3/22

AMRAP + Tabata

20 Minute AMRAP

Run  – Dish Dive

10x Goblet Side Lunges (Total 5/Side)

10x KB Tricep Extensions

10x TRX Rows

10x Broad Jumps

15x Curb Jumps

Tabata  – :20/:10 (8 rounds per exercise = 4 Mins + 1 minute rest between RNDS)

Plank Leg Lifts

Hollow Hold / Superman Hold (Alternate / 4 RNDS Each)

 

 

Thursday: 3/23

“The 40”: – 14 Minute Partner Rowing Station

:90 Sec Calorie Row:

Followed by

:90 Seconds to complete the push up number that completes 40 Reps.

– I.E: If you row 25 Cals in :90 seconds you have :90 seconds to complete 15 Push ups.

– This will be done in a I go, You go Partner format to share the ERGS.

– Each Person will go three rnds on the ERG three rnds off the ERG.

– :30 Seconds of transition on and off ERG. Trainer keeps that clock for transition to push campers.

– Each Person Rows a total of 4:30 Minutes + :90 Seconds of Transition = 14 Minute Station.  

 

Station 2: – 14 Min AMRAP Pull Ups and Box Jumps

– 5x Pull Ups (Blue volume <30, White <40, Red Sets of Max Reps)

– 12x Box Jumps (Curb Jumps / Garage Door Jumps) – Step Ups for Knee Issues only

Friday: 3/24

Tower of Power – Assessment 2: Re-Test 2/24 10 Min Quick Assessment focusing on Power

5-10-15-10-5

Burpees B: Newbie Burpees, P: 3x Inchworm

Thrusters R(80+/60+)W(70/50) B(60/40)

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

Scored by Reps completed – Finished = 45 Reps

Recover and set up for Core AMRAP

 

  1. 15 Minutes For Quality: Core Strength

– 2x :10 Sec Standing Straight Leg Hold (Each Leg)

– Bent Knee Hollow Body Hold: :10-:15 Sec Hold

– Side Plank Hold: :10-:15 Sec Hold (Each Side)

– 2KB Farmer Carry: 2 Touches Outside – Slow Walk

 

Saturday: 3/25

HIIT Triangle

Round 1 40/20

Squat Press Outs: Lighter KB 10-20lbs

Sumo Inchworms

Goblet Stepback Lunge

Goblet Push Press

Push Up Plank Hold

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