The Kirk Workouts for The Week of 5/8-5/13

Monday:  5/8

New Assessed A: Long Form Re-Test 4/10

– 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: 5/9

Week 7: 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.

 

Stability: / Activation: Hip Hover and Reach :30 Each Side, 90/90 Pales and Rails

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

 

Followed by Weather Permitting:

  1. 1,000m Assessed Sprint – Working on Speed backwards around normal 1,000m Loop
  2. Intervals
  • Clifford Light Post Shuttle Sprints 12-15 Mins
  • Starting at bottom of Clifford at last light post…sprinting all the way up the street then jogging back down Clifford on the sidewalk. The next shuttle sprint will start on the next light post closer to the top of clifford, you will continue in this fashion until you’re starting your shuttle at the light post closest to the top of the street. Then you will start over again. Seeing how many times you can get through it.

Half Tabata Push Ups :20/:10×4 for 2 minutes of work.

Partner Up to finish today with Mobility

– Guided Partner Hamstring PNF

 

 

Wednesday: 5/10

HIIT 4×5 Min Partner Stations

5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. :90 sec rest transition Between stations.

Station 1: 5 Rounds Swings & Hip Bridge Holds

  • P1: 30 Sec Hip Bridge Hold
  • P2: 30 Sec KB Swing

Station 2: 5 Rounds TRX Tri Press & Planks

  • P1: 30 Sec Elbow Plank
  • P2: 30 Sec TRX Tri Press

Station 3: 5 Rounds Goblet Push Press & Superman Hold

  • P1: 30 Sec Goblet Push Press
  • P2: 30 Sec Superman Hold

Station 4: 5 Rounds Hollow Hold Progression & Push Ups or TRX Chest Press

  • P1: 30 Sec Hollow Hold Progression
  • P2: 30 Sec Push Ups or TRX Chest Press

 

 

Thursday: 5/11

Week 7: 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.

 

Stability: / Activation: Hip Hover and Reach :30 Each Side, 90/90 Pales and Rails

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

 

 

Followed by 15 Minutes of “GO”

15 MIN EMOM:

1st Min:  10x Push Ups R: All Toe, W: ½ T, ½ K, B: All Knee

2nd Min: 10x 2KB Push Press R(40+/30+)W(30+/20+)B(20+/15+)  

3rd Min:  10x Swings R(60+/40+)W(45+/ 35+)B(40+/30+)

R: Start @ 10x + 2 Reps = 90 of Each W: 10x = 50 of Each B: 6x = 30 of Each

 

 

Friday: 5/12

“The 7-11” 21 Mins

  • 7 x 2 Minute RNDS
  • 200m Run: Marked off with cone on Clifford in BTWN 3rd & 4th House on left.  
  • Max Burpees
  • 1 Min Rest
  • B 100m Run: Parking Lot Loop

 

10 Minute Game: FitWit Beach Day –

  • Groups of 4 move beachball around room to 4 stations. Complete exercises at station and team gets point. Team with most points wins.
  • Travel Moves: Against Heads, Against Backs, Against 1 Finger Each, 2 Members Using Pool Noodles 2 Members Using Their Knees
  • Exercise Moves: Jumping Jacks, Squats, Star Jumps, Band Curls

 

 

Saturday 5/13

HIIT Running Tabata

6 Stations – 4 Minutes Each. :20 on, :10 off. 6 Rounds of work at each station (First 3 Minutes). As the last :20 of each station ends everyone heads out to run a parking lot loop (4th Minute). :60 rest between stations. The faster you finish the run the more rest you earn.

Station 1 –

Squats (first :20 of each minute), Squat Jumps (second :20 of each minute)

4th Minute – Run Parking Lot Loop

Station 2 –

Goblet Shoulder Presses/Goblet Stepback Lunges

4th Minute – Run Parking Lot Loop

Station 3 –

Ski Abs/Leg Lifts

4th Minute – Run Parking Lot Loop

Station 4 –

Jump Rope All 6 Rounds

4th Minute – Run Parking Lot Loop

Station 5 –

Pushups/Mountain Jacks

4th Minute – Run Parking Lot Loop

Station 6 –

Star Jumps/Ninjas

4th Minute – Run Parking Lot Loop