The Kirk Workouts for The Week of 4/3-4/8

Kirkwood
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Monday:  4/3

Newbie Day 1: 6am, 6:15pm

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)

 

New Assessed B: 100 Burpees for time: (12 Min Time Cap)

  • Newbies 50 Burpees

Pull Up Progression: 6-8 Reps or 3 sets max reps 10-12 Min Cap

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

Superman Core: 3 RNDS of

:45 Max Super man Hold

:45 Rest

 

Tuesday: 4/4

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 2: New 12 Weeks Strength Development:

2KB Walking Lunge 5×5 (Each Leg)

2KB Deadlift 3×15

 

[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,

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

 

Followed by 15 Min of “GO”

 

Finish with: Tabata Mash Up: :20/:10 Alternate Moves  Each :20 Seconds

– Hollow Hold

– High Knees

– 2KB Push Press

 

Wednesday: 4/5

HIIT INTERVALS

Buy In: 600M Run – Non-Assessed

5 Rounds of :20/:10 Intervals – (4 Min Each)  –  Alternate Exercises Each :20 of work. 1 Min Of Rest BTWN Each RND

Round 1 – Squats/Squat Jumps

Round 2 – Pushups/Mountain Climbers

Round 3 – Hollow Hold/Plank Hold

Round 4 – Star Jumps/Jumping Jacks

Round 5 – Burpees  – All 8 Rounds

 

Thursday: 4/6

Week 2: New 12 Weeks Strength Development:

2KB Walking Lunge 5×5 (Each Leg)

2KB Deadlift 3×15

[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,

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

 

Ropes:  4 Person Team Ropes Circuit – 4×4 min RNDS * Resting :60 btwn RNDS

– 3 Members of the group on Exercies off Ropes: with a Tabata Clock – :20/:10 x2 = 1 Min

– 1 Member of the group on Ropes for full 4 Mins with a Tabata Clock – :20/:10 x8 = 4 Min

– 4 mins Tabata clock switching every Min

Ropes: Full 4 Min RND

  1. Big Rope Slams 1st & 3rd Min, Alt Waves for 2nd and 4th Min (Full 4 Mins :20/:10)
  2. Barrier Line Jumps (RED: Cone Jumps)
  3. Pull Ups, Yellow Bar Rows
  4. KB Goblet Thruster
  • Rotate in order

 

 

Friday: 4/7

Core & Running: 15 Mins

  • Hill Sprint Followed by Core Movement (Jog to bottom Light post past bottom of parking lot, Hard Sprint up Clifford)
  • Core Options:
  • 15x Standing TRX Roll Out
  • L-Hang on Pull Up Bars :30 Adding up time count to 30 – Knees bent hang
  • Heavy 1KB Suitcase Carry  (70+,50+) 4x Touches (Down,Back,Down,Back)
  • Overhead Carry (40+,30+) 4x Touches (Down,Back,Down,Back)
  • Side Plank Options – WHITE: Side Plank Reach Throughs ON ground RED: Slow control Side Plank Reach Throughs in TRX :30 Sec holds each side BLUE: Hold side plank.

 

10-15 Min Team Game: FitWit Jeopardy

– We split the gym in two.

– You pick the Rep count level question and category. 1-5 Questions for 5 Categories 5 Question Max.    

– If you get it right you get a point and the other team does the reps. If you get it wrong you do the reps and then other team gets to answer the question.

 

 

Saturday: 4/8

Medball AMRAP – 14 Minutes

Run Parking Lot Loop with Medball

10 Slamball

10 Medball Pushups (2 hands on medball)

10 Medball Russian Twists (5 each side)

10 Medball Lunges (5 Each Side)

10 Medball Curb Jumps

Repeat

 

2 Minute Rest Between Stations

 

Tabata Finish –  :20/:10, 8 Rounds of Each Exercise, 1 Minute of Rest Between Exercises

Squat Jumps

Hardstyle Plank Hold

Mountain Climbers