The Kirk Workouts for the Week of 6/12-6/17

Monday:  6/12

New Assessed A: Long Form Final Re-Test

– 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: 6/13

Week 12: 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.

 

Activation: Banded Close Chain Clamshell

Mobility: 90/90 w/ ISO Holds

 

12 Min Newbie Rowing Day: During Strength Development

– Pick Drill, Pause Drill

– 4 Parts: Catch, Drive, Finish, Recover

– 1 Powerful Drive / 2 Slow Recovery.

– 500m Row

 

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+)

– 2KB Thrusters R: (45+/35+) W: (35+/25+) B: (20+/15+)

– Side Planks: R: Reach Throughs W: Regular B: Top Leg Down

– Rowing – R: (200m/175m), W: (175m/150m), B: (150m/125m)

 

Wednesday: 6/14

HIIT Circuit:

Round 1 40/20

– KB Goblet Squat

– Hollow Hold

– KB Goblet Press

– Superman Hold

– Turbo Lunge (1x Squat + 1x Lunge Each Leg)

– Push Up Plank Shoulder Tap 2 Second Hold at Top

– Jump Rope

Round 2 – same 7 exercises 30/15

Round 3 – same 7 exercises 20/10

Round 4 – 30/15

Round 5 – 40/20

 

Thursday: 6/15

Week 12: 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.

 

Activation: Banded Close Chain Clamshell

Mobility: 90/90 w/ ISO Holds

 

Followed by 18 Min of “Go”

3 x 5 min Partner Stations – 2 moves switching with the partner every :30 Seconds 1 Minute Rest Btwn Stations.

Station 1: KB Carry vs. 2KB Cleans:

  • 1 KB Suitcase Carry: (70+/50+) [Switch arms each touch]
  • 2 KB Cleans [This can be any Clean Variation]  R: (40+/30+), W: (35+25+), B: (30+/20+)

Station 2: Sandbag Step Ups vs. Push Ups  

  • Front Rack Sandbag Step Ups
  • Push Ups: R: Toe, W: ½ ½ Toe & Knee, B: TRX Chest Press

Station 3: Dips vs Touch Drill:

  • Touches and Dips in back parking lot. Dips at bottom touch to top and back.

 

 

Friday: 6/16  

3 x 8 Min Stations: You pick 2

  1. Pull Ups 3 Sets Max Reps:

– If you do assisted try dropping a band.

  1. Hip Strength:

– 4x (EL) Hip C.A.R.S

– 5x (ES) Side Plank Leg Raises with :5 Sec Hold Level 1 ,  Level 2

– 10x (EL) Shoulder Bridge One Leg Lift

* Repeat

  1. Core:

– 10x (Total 5/Side) Bird Dogs

– 10x (Total 5/Side) Dead Bugs

– 10x (Total 5/Side) Plank Shoulder Taps – 2 Breath Pause at Top

* Repeat

 

Team Picture Game: Teams of 4 race around to each station to complete the required reps. Only 3 of the 4 teammates may be working at once. After completing the final station, race back to draw a sheet of paper to play pictionary. The faster you get done with stations, the more time you’ll have with pictionary game. [Once the last team arrives to the game clock starts and everyone has 3 minutes to finish pictionary]. Team with most correct answers wins.

Station 1: 1000 Jump Rope (250 Single or 80 Dubs)

Station 2: 100 Box Jumps (25 Each)

Station 3: 100 Burpees (25 Each)

Station 4: 3,000m Row (750m Each)

 

 

Saturday: 6/17

18 Minute AMRAP:

Dish Dive Run

10x Inchworm push ups

20x Mountain Jacks

10x Medball Clock Lunge (1 rep=1 forward lunge, squat, 1 stepback lunge squat all on same leg) (5/side, 10 total)

10x Kneeling Slamballs

 

12 Minute Core: Groups of 4 (40:20 clock, 3 times through)

(optional glute/hip)

TRX Reverse Plank

Heel Touches

Glute Bridge Raises

KB Goblet Hold