The Kirk Workouts for The Week of 4/10-4/15

Monday:  4/10

New Assessed A: Long Form

– Scored time on First Half: R/W/B

– Number of Jump Rope at The End – This has no Color Version to it.

– I.E. = 24:36 R + 75 D.U.

 

The Three Day Weekend

Run 200m – Cones on Clifford Second Brick MailBox on Right

40 Squats

40 Pushups  

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

Run 400m – End of Clifford Last Mailbox on the Right and Back

30 Goblet Squats R:(50+/40+), W:(40+/30+), B:(30+/20+)

30 Dips

30 KB Swings

 

Run 600m – Small Loop

20 2KB Front Squats R:(80+,60+) W:(60+,50+) B:(50+/40+)

20 Pull Ups  

20 KB Swings  

 

Finish and Count Jump Rope:

Double Unders or Singles

 

RED: Toe Push Ups, Feet Up Dips, Unassisted Pull Ups.

WHITE – at least ½ pushups on toes, TRX Laying Low Rows, Feet Down for White,

BLUE – sub 200m run every round and 20 reps every round, Knee Push Ups, TRX Laying Low Rows, Feet in Front.

PURPLE –  sub 200m run every round and 20 reps every round. Bodyweight moves the entire time – Squats & Push Ups. Goat Belly Swings

 

 

Tuesday: 4/11

Week 3: New 12 Weeks Strength Development:

2KB Walking Lunge 5×5 (Each Leg)

2KB Deadlift 4×12

 

[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 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 16 Min Circuit

 

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

 2KB March – :2 Sec Pause @ Top (40+/30+)

Lemon Squeeze or Ab Rockers

– 2KB Thrusters

– TRX Hip Press

 

 

Wednesday: 4/12

HIIT Stations:

5 Stations – :60 rest after each station. 4 min at each station :20 work/:10 rest

Station 1 – Jump Rope (Practice Double Unders)

Station 2 – Curtsey Lunges, Buttkicks(alternating each :20 of work)

Station 3 – Goblet Push Press, Hollow Hold (alternating each :20 of work)

Station 4 – Elbow Plank to Pushup Plank, Heel touches (alternating each :20 of work)

Station 5 – Squat Jumps, High Knees (alternating each :20 of work)

 

Thursday: 4/13

Week 3: New 12 Weeks Strength Development:

2KB Walking Lunge 5×5 (Each Leg)

2KB Deadlift 4×12

 

[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 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

 

16 Min: 4 Person Aerobic Relay

Teams of 4 (TRAINERS MAKE TEAMS):

3,000m ERG Relay

Switching Every 250m

Each member rows 3 times = 750m

With the remainder of time count number of Burpees

Team with most Burpees at the end of 16 Mins Wins.

 

Friday: 4/14

Running: 2 Mile Assessed Run

Route: Start at last tree in parking lot, 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 as you pass through driveway near clifford (Give Split). 2 mile ends in the same spot in driveway.

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:

  • 10x (Each Side) Bird Dogs
  • 20x (Each Side) Moving Dead bugs
  • 10x Supermans
  • Repeat

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

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

Cool Down: Partner Hamstring PNF

 

Saturday: 4/15

AMRAP + Tabata

20 Minute AMRAP

Run  – Dish Dive

10x KB Goblet Side Lunges (Total 5/Side)

10x KB Row (Each Side)  

10x TRX Chest Press

10x Wall Balls

 

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

Side Planks (Switch Sides / 4 RNDS Each)

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