The Kirk Workouts for The Week of 3/6-3/11

Monday:  3/6

Newbie Day 1-

Teach bracing and record plank. 2 Min Max

Teach Hollow Hold and check progression level.

Teach Pushup, Squat, TRX Row Yellow Bar Row if need be.

 

Baseline Assessment: Modify for Rain or Cold

300m Run (White Mail Box)  (If Cold/Raining 75x Jumping Jacks)

2x: 10x Pushups, 10x TRX Rows, 20x Squats

300m Run (White Mail Box)  (If Cold/Raining 75x Jumping Jacks)

 

Week 9:

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 12 Minutes of

 

3 Person: Rester, Push Ups, Runner:

Goal: Hard runs your run level should take you 1 min or less…

We will set up two different cone points on Clifford.

Camper picks the run that they can finish in 1 minute.

Push Up form is the key during time. Knee Push Ups go to TRX for Chest Press.

2 Mins off

Tabata Swings: :20/:10 x 8 = 4 Mins

 

Tuesday: 3/7

Newbie Day 2 – Warm-up with jump ropes and teach single efficiency, introduce doubles

Use last ½ of warm-up on kettlebells – halos, squats, etc.

Teach Kettlebell presses and test 5 rep 2 KB press.

Teach swing

If time, AMRAP – 8 swings, 5 press left, 5 press right, 5 right arm row, 5 left arm row, 30 singles

 

Week 9:

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 18 Min AMRAP For Quality

 

Unilateral Strength

 

BLUE: 4 RNDS

 

 

Wednesday: 3/8

20-minute AMRAP:

– 3x Sumo Inchworms

– 6x Single KB Sumo High Pull

– 9x MB Sit-Up and Double Press  (Low Back Issues: 10x Ab Rockers)

– 12x 2KB Lunges Racked (total 6/side)

– Run 200m (Dish Dive)

 

10-minutes Glute/Hip Station: – 3 Rounds of:

:30 Glute Bridge Raise (use kb for added challenge)

:30 Side Lying Leg Raises (left)

:30 Side Lying Leg Raises (right)

:30 Fire Hydrants or Straight Leg Raises (left)

:30 Fire Hydrants or Straight Leg Raises (right)

:45 rest

Thursday: 3/9

5 Man Rowing Circuit

– 4 Members of the group on Exercises: with a :40/:20 clock.

– 1 Member of the group Rowing for 4 Mins

– Rowing Goals: R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)

–  Switching with Group Members during rest.

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)

  • Dips

  • Lateral MB Toe Taps

  • RED Level: Pull Ups, White & Blue: TRX: Laying Low Rows

  • Jump Rope: Double Unders

Rotate in order

 

Friday: 3/10

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.

Rest :90

Camper Choice: Pick One to complete before your next run.

– Calf/Stretch on Curb for :10 Seconds followed by 20x Raise

– 20x (Total 10/Side) KB March: Holding 2 KBs by your side pause for :2 seconds at top of march.

  • Repeat Run

 

Cool Down:

Partner PNF or Strap Hamstring

 

Saturday: 3/11

311 Day

3×11 Minute AMRAPS: 2 Minute Rest BTWN AMRAPS

 

AMRAP  2: All Mixed Up

11x MTN. Climbers The Hard Way (Each Leg)

11x Ninjas

11x Burpees

11x Star Jumps (Star Jacks)

 

AMRAP  2: Don’t Stay Home

11x Push Ups

11x Squats

11x TRX Rows

11x KB Swing

 

AMRAP 3: Beautiful Disaster

11x KB Goblet Press

11x KB High Pull

11x Band Front Raises

11x Band Side Raises