Thursday March 30th – Week 1: New 12 Weeks Strength Development + Ready Player 1

by
Kirkwood

Thursday: 3/30

Week 1: New 12 Weeks Strength Development:

2KB Walking Lunge 5×5 (Each Leg) 

2KB Deadlift 3×15

Every Monday and Tuesday 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 Lunge on Monday than they will Deadlift on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on completing the designated reps for the lunge and/or deadlift. 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: Hollow Hold :45 Seconds, Superman Hold  :45 Seconds, TRX Bodysaw  

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

Activation: Band Pull Throughs W/ :20 Sec Hold, Banded Glute Bridges W/ :20 Sec Hold, Banded Clam Shells W/ :20 Sec Hold

Followed by 18 Min of “GO”

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

Player 1: ERG 

Player 2: Wall Sit

Player 3: Sandbag Crate Drag [Out front of gym] Mens Sand Bag + Two 40+ KB = 120 Total Weight Ladies we removes one KB.

Player 4: Runner 300M (White Mailbox)

  • Switch when runner returns from 300m run (White Mail Box)
by
Kirkwood