The Kirk Workouts for the Week of 5/15-5/20

Monday:  5/15

Running: Re-Test 2 Mile Assessed Run

Route: Start on other side of Sisson on Dish Dive Side of Street, Right onto Park Place,  Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark is in front of gym at the third tree (Give Split). 2 mile ends as they cross over Clifford.

Newbies may only do the one mile if it’s a 11 min.+ mile.

When finished, catch your breath and then Core Amrap and/or Pull Up Progression for next 10 min or so until the whole group returns:

Pull Up Progression: 6-8 Reps or 3 Sets of Max Reps

Vets fo 3×12 Reps Pull Ups, This can be assisted.

  • Deadhang/Attempt
  • Assisted (Band,TRX, Partner)
  • Negative (Working on 5 Sec Negative)

Core AMRAP

  • 10x Lemon Squeeze / Ab Rockers
  • 12x (Total 6/Side)  Plank Shoulder Taps (2 Breath Pause at Top)
  • 14x Supermans
  • 16x (Total 8/Side)  Moving Dead Bugs

 

Cool Down: Partner Hamstring PNF

 

 

Tuesday: 5/16

Week 8: New 12 Weeks Strength Development: Up Weight or Up REPS

2KB Walking Lunge 5×5 (Each Leg)

2KB Deadlift 4×12

 

If you are Deadlifting Today: 1 Set Max Pull Ups, Assisted or Unassisted.

 

  • This will be be done before you start your Deadlifting.
  • Pick a Band that you could do 8-10 Reps Max with.

 

 

[If you’d like to continue your progression stay at Squat and Press]Change Squat and Press Rep Schemes 5×5 for first 4 weeks 5×3 for second 4 weeks 3×3 for last 4 weeks.

 

Every Tuesday and Thursday 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 Tuesday than they will Deadlift on Thursday. 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: / Activation: Hip Hover and Reach :30 Each Side, 90/90 Pales and Rails

Mobility: Should C.A.R.S + PVC Pass

Followed by 16 Min “GO”

Finish with: 16 Min Tabata Mash Up: :20/:10×2 = 1 Min before you switch  

– Hollow Hold (R: Rock)

– Kneeling Single Arm KB Strict Press R(35+/25+)W(25+/20+)B(20+/15+)

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

– High Knees

 

Wednesday: 5/17

Double AMRAP Wednesday – 2 Minutes of Rest Between

AMRAP #1  15 Minutes

Dish Dive run,  

10x Goblet Squats

10x Mountain Climbers The Hard Way (Each Leg)

10x Box Jumps

-Repeat-

AMRAP # 2- 15 Minutes

Jump Rope (30 Doubles or 90 Singles),

10x Kneeling KB Goblet Strict Press (Lighter Weight)

10x Sit-Outs (Total 5x/Side)

10x Burpees,

-Repeat-

 

 

Thursday: 5/18

Week 8: New 12 Weeks Strength Development: Up Weight or Up REPS

2KB Walking Lunge 5×5 (Each Leg)

2KB Deadlift 4×12

 

If you are Deadlifting Today: 1 Set Max Pull Ups, Assisted or Unassisted.

 

  • This will be be done before you start your Deadlifting.
  • Pick a Band that you could do 8-10 Reps Max with.

[If you’d like to continue your progression stay at Squat and Press]Change Squat and Press Rep Schemes 5×5 for first 4 weeks 5×3 for second 4 weeks 3×3 for last 4 weeks.

Every Tuesday and Thursday 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 Tuesday than they will Deadlift on Thursday. 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: / Activation: Hip Hover and Reach :30 Each Side

Mobility: Should C.A.R.S + PVC Pass

Followed by 3-5 Mins of Warm up for KB Swing Re-Boot/Clean Practice:

2 x 6 Min KB Complex:

:45 Right Arm Swings

:45 Left Arm Swings

:10-:15 Sec Shake Out

:45 Right Arm Cleans

:45 Left Arm Cleans

:10-:15 Sec Shake Out

:45 Thruster Right Arm

:45 Thruster Left Arm

:10-:15 Sec Shake Out

:45 Right Side Plank  Hip Touch

:45 Left Side Plank

1-2 Minutes Off

– Repeat –

 

 

Friday: 5/19

Stations: Ropes & Running 3×4 min RNDS

–  Resting :90 – 2 mins btwn RNDS

– Half the group on Ropes and Exercise

– Half the group Running 600M loop resting until 4 mins is up

* Rope station: Partner up 4 mins continuously running clock switching every :20/:10×4 (2 Min total at each)

* Rnd 1: Alt Waves & MB OH Step Back Lunge

* Rnd 2: In & Out Waves & Dips

* Rnd 3: Side to Side Waves & Pallof Press off Pull Up Bar. Switch Legs Every :20 Side after each leg.

 

 

Saturday: 5/20

9 Min. AMRAP stations – 3 stations – :90 rest between stations

  1. 5 Jumping Lunges + High Knees (4 Jumping Lunges + 10 High Knees =1 Rep), 16 Jumping Jack Squats (Total) 10 Bent Over Rows (5/arm) with full rotation, 10 KB Halos (5 Each Side)
  1. Run Parking Lot Loop, 10 T-spine Pushups, 10 Side Shuffle to Slamball(Total, 3 Side Shuffle Steps to Right into Slamball, 3 Side Shuffle Steps to the Left Into Slamball = 2 Rep), 20 Plank Leg Lifts (Total)
  1. 10 Med Ball Thrusters, 10 Barrier Jumps/Side Over Ball, 10 Ninjas, 20 Mountain Jacks