The Kirk Workouts for the Week of 5/1-5/6
Monday: 5/1
RE-ASSESS APRIL NEWBIES & TUNNEL
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)
New Assessed B: 100 Burpees for time: (12 Min Time Cap) [Re-Test 4/3]
- Newbies 50 Burpees
Partner Pull Up Progression: 6-8 Reps or 3 sets max reps 7 Min Cap
- Deadhang/Attempt
- Assisted (Band,TRX, Partner)
- Negative (Working on 5 Sec Negative)
Glute & Hamstring Strength – 7 Min AMRAP
8x (Each Side) SL Glute Bridge Raises
8x (Each Side) Side Plank Clam Shell
4 Min Core TABATA Hollow / Superman Snaps :20/:10 Alternate Moves
Tuesday: 5/2
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 6: 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 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: / Activation: Hip Hover and Reach :30 Each Side, 90/90 Pales and Rails
Mobility: Should C.A.R.S + PVC Pass
Followed by 18 Min AMRAP For Quality
Unilateral Strength
- 10x (Total/5 Leg) Pistols on Each Leg to blue block or crate. B: TRX Pistols
- 10x (Total/5 Side) SA KB Push Press (Each Side) R:(53+/40+) W:(40+/30+) B:(25+/15+)
- 10x (Total/5 Side) TRX SA Rows (Each Side)
- 10x (Total/5 Side) Pause Waiter Squats (Each Side) :2 Sec Pause at bottom of each Rep R: (53+/40+) W:(40+/30+) B:(25+/15+)
Wednesday: 5/3
HIIT Circuit:
Round 1 40/20
KB Goblet Squat
Hollow Hold
KB Swings B:Goat Belly Swing /Deadlift
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: 5/4
Week 6: 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 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: / Activation: Hip Hover and Reach :30 Each Side 90/90 Pales & Rails
Mobility: Should C.A.R.S + PVC Pass
Followed by 18 Min of “Go”
Ready Player 1: 18 Min Teams of 4 most meters wins
Player 1: ERG
Player 2: TRX Glute Bridge Raises B: Regular G.B.
Player 3: Runner 300M (White Mailbox)
Player 4: Carries – Options Pick two alternate.
- Overhead KB Carry – Switch Arms Every Touch (40+/30+)
- 1 KB Suitcase Carry: (70+/50+)
- 2KB Farmer Carry: (60+/45+)
- 1KB Racked Carry:(50+/40+)
- 2KB Racked Carry:(45+/35+)
- Switch when runner returns from 300m run (White Mail Box)
- All members must meet at the Team’s ERG with hands on Screen before they go to next move.
Friday: 5/5
Stations: Ropes & Running 3×4 min RNDS
– Resting :90 – 2 mins btwn RNDS
– Half the group on Ropes and Exercise
– Half the group Running 600M loop resting until 4 mins is up
* Rope station: Partner up 4 mins continuously running clock switching every :20/:10×4 (2 Min total at each)
* Rnd 1: Alt Waves & MB OH Step Back Lunge
* Rnd 2: In & Out Waves & Dips
* Rnd 3: Side to Side Waves & Pallof Press off Pull Up Bar. Switch Legs Every :20 Side after each leg.
Saturday: 5/6
4×5 Min EMOMs
Level # Reps Each Move followed by Jump Rope for Remainder of the Minute – Practice Double Unders. 1:30-2 Mins Rest BTWN.
- Push Ups
- Goblet Push Press R:(45+/35+)W:(35+/25+)B:(25+/15+)
- Goblet Squats R:(45+/35+)W:(35+/25+)B:(25+/15+)
- MB Sit Up R:(20/15)W:(15/12)B:(12/10)
Red: 10 Reps
White: 8 Reps
Blue: 6 Reps