The Kirk Workouts for The Week of 1/23-1/28

by
Kirkwood

Monday:  1/23

Week 3:

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

 

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

  • Walls Balls
  • KB Rows 2x Each Side (RND 1:R, RND 2: L, RND 3: R, RND 4: L)
  • Kneeling side ball slams
  • TRX Abducted Lunge 3 Levels of Movement in linked video, Blue can perform side lunge using straps to get depth

 

Tuesday: 1/24  

Week 3:

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 8 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 18 Min of “GO”

5 RNDS of: Unilateral  Strength

  • 8x SA KB Deadlift (Each Side)
  • 8x SA KB Push Press (Each Side)
  • 8x SA Racked Step Back Lunge (Total)
  • 8x TRX SA Rows (Each Side)
  • 30x Double Unders, 100 Singles Jump Rope  

BLUE: 4 RNDS

PURPLE: 3 RNDS

 

Wednesday: 1/25

4 Person Teams: – :45 on/:15 off 3 rounds. Rotating like the Wheel

45/15 x 4 exercises x 2 = 8 Mins * Rest 1-2 Mins Btwn rnds

  • Goblet Push Press
  • Med Ball Toe Taps
  • Dive Bomber Pushups
  • TRX Pistols (Alternating Legs)

 

Thursday: 1/26

2x 18 Minute Partner Stations

Partner 18 Min Rowing Station:  500m Repeats: 1st, 3rd, 4th 500m 2K Strategy

The goal here is to Row each part of our 2K Strategy. I Go, You Go fashion.

1st 500m Focus: Starts: ½, ½, ¾, Full Stroke at a fast pace 10 Strokes at a high stroke Rate 30+, 10 Strokes to Settle in your race pace S/R 26-30S/R, Maintain.

3rd 500m Focus: Get rowing at race pace: Power 10 (10 Strokes with a little more power through the drive.) or Triple 7’s: 7x Power/On Stokes 3x Easy/Off Strokes repeated 3 times. Once you’ve completed your Power strokes you go back to your race pace.

4th 500m Focus: Get rowing at race pace: Maintain Race Pace, 250m Left add two stroke rates I.E.: 26=28, 30=32, Final 100m All out Sprint: Goal here is shaving off :10 Secs for the full 100m.

 

18 Min AMRAP:

– 5x Pull Ups (8x-10x TRX Pull Up or Rows)

– 10x Squat Jumps

– 15x Push Ups

– 20x Kneeling Palloff Press (Total 10/Side)

 

 

Friday: 1/27

Tower of Power – Assessment 2: 10 Min Quick Assessment focusing on Power and Speed

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 & Making Teams of 4:

 

4 Person Rowing: 4,000 Meter Race

– Switch Every 250 Meters

– Each Person Rows 4 x 250m = 1,000m

 

 

Saturday 1/28

5 Min Core:

:30 Elbow Plank

:30 High Plank Shoulder Taps

:30 Side Plank Right

:30 Side Plank Left

:30 Hollow Hold

:30 Moving Dead Bug

:30 Superman Hold

:30 Superman Move

:60 Elbow Plank

 

2 Mins Off: Get into teams and set up Ready Player 1

 

Ready Player 1: 18 Minute Teams of 4 most meters wins

Player 1: 2KB Racked Lunge  (Blue Goblet KB Lunge)

Player 2: TRX Chest Press

Player 3: ERG

Player 4: Wall Sit

  • Switch when Rower hits 250m

 

 

by
Kirkwood