Category Archives: Uncategorized

The Kirk Workouts for The Week of 9/11-9/16

Monday:  9/11 Newbie Day 1: 5x5 Min Stations  - 1 Minute Rest BTWN Stations Station 1: Air Bike Tabata Sprints :20/:10 Partner Switch - 8 Person Max Efforts x 5 rounds Station 2: AMRAP 10x TRX Kneeling Rollout 10x (Total 5/Side) Pistol squats Repeat 3-5 rounds Station 3: AMRAP Deadlift station Set of...
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The Kirk Workouts for The Week of 9/5-9/9

Tuesday: 9/5 New Strength: 12 Min WEEK 11 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 Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs...
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Saturday September 2nd –

Saturday: 9/2 5 x 5 min Stations  (1 min rest between sets) Parking Lot Loop run buy-in followed by AMRAP until time called:   Station 1:  12 KB Swing, 8 MB Thrusters Station 2:  8 Medball Situp and Press/ 8 Medball Pushup R: 2 Hands on Medball W: one hand and alternate, B: knee push ups Station 3: 8 KB...
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Monday August 28th – 2 Mile Assessed Run

Monday:  8/28 Running: Re-Test 2 Mile Assessed Run Route: Start on other side of Sisson on Dish Dive Side of Street, 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 at the third tree (Give Split). 2 mile ends as...
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Aug 1 – Let’s Talk About Schex (Remix)

Let’s talk about Schex Remix (camper-named workout honoring Jay and Clare Schexnyder) 2 parts – 14 min/part Part 1 Run 1000 meters Complete as many reps of the following: 5 pullups, 10 swings, 15 push ups Rest 2 minutes Part 2 Run 1000 meters Complete as many reps of the following: 5 dips, 10 box jumps, 15 squats Red: Pull ups, Swings (60+/45+), Box...
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7/31 – Pequeno Pero Fuerte (Small But Strong)

Pequeno Pero Fuerte (Small But Strong) - The Alex K. - 8 min time cap 3 Rounds of: 15x KB Thrusters 15x Burpees. Red: 80+/60+ White: 70+/50+ Blue: 40+/30+ 20 Minute AMRAP 5x Pull Up or 8x TRX Low R0w 8x Single Leg Deadlift (Total / 4 Side) 10x Goblet Kneeling Squat Run 200m (down Clifton) OR 30 sec Bike sprint (alternate each round)...
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The Kirk Workouts for the Week of 7/24-7/29

Monday:  7/24 New Strength: 12 Min WEEK 5 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 Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs...
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The Kirk Workouts for the Week of 7/10-7/15

Monday:  7/10

Newbie Day 1:

New Strength: 12 Min WEEK 3

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 Lowerbody on Tuesday than they will Upperbody on Thursday. Campers...

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