Kirk Workouts and Schedule for The Week of -1/21-1/28

Monday:  1/21

Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”

Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=

– Air Mill Fan Bike: Switch with a partner each :20

– Slam Balls / Wall Sit: Switch moves each Minute

– W: Knee Bent L-Sit R: Full L-Sit  B: Ab Rocker

– TRX Inverted Rows: B: TRX Rows

– KB  Swings: R:(60+/53+) W:(45+/40+) B:(35+/30+) / Glute Bridge Hold: Switch moves each Minute  

* There will be a one minute rotation break between exercises.


Tuesday: 1/22

10 Minute Warm Up:

10 Minute Mobility: Ethan will lead first time in morning.

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat & KB Row   

TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Kneeling Single Arm Press: R:(30+/25+) W:(25+/20+) B:(20+/15+)


Followed By

Station 2:


KB Complex Mountain: 12-14 Minute “How far can you get”

Start @ 1 Rep Work Up to 5 Reps and back down

1 KB Cleans

1 KB Squats

1 KB Push Press

All on Right than repeat on Left side

  • Plus 1 Rep Next Round

For Example:

1x Clean on Right Side

1x Squat on Right Side

1x Push Press on Right Side

Switch Sides all on Left

2x Clean Right Side

2x Squat Right Side

2x Push Press Right Side

Switch Sides all on Left

3x Clean Right Side

3x Squat Right Side

3x Push Press Right Side

Switch Sides all on Left

4x Clean Right Side

4x Squat Right Side

4x Push Press Right Side

Switch Sides all on Left

5x Clean Right Side

5x Squat Right Side

5x Push Press Right Side

Switch Sides all on Left

Work your way back down



Wednesday: 1/23

HIIT: 4 Rounds  :45 on :15 Rest

  • 1 min BTWN RNDS
  1. Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)
  2. Lateral Band Raises
  3. KB Hinge High Pull R:(45+/40+) W:(35+/30+) B:(20+/15+)
  4. Band Pull Aparts
  5. KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)


2-3 Minutes of Recovery and Set up for:

8 Minute: Partner “I Go, You Go” Nordic Hamstring Curls 5×3 Each

  • Up on Balls of Feet (To help Prevent Hamstring Cramps)
  • Hands Kept at rib cage height by side (To help lighten the load on the upper half)


Thursday:  1/26

Ready Player 1: 25 Min Teams of 4 most meters wins

Player 1: Runner 300M (2nd White Mailbox) B:(1st White Mailbox)

  • Non Runners: Bike for 1 Minute at 400+ Watts

Player 2: High Plank Hold  R: Plank Shoulder Taps

Player 3: ERG

Player 4: 1 KB Racked March: w/3 sec pause at the top (Switch Sides Every :30 Secs) R: (50+/40+), W:(40/30+), B:(30/20+)

  • Switch when runner returns from 300m run (White Mailbox)
  • Rotate in order of the board. 2KB March goes to Run.
  • Set Monitor up for 25 Minutes for more accurate Meter Count  
  • Jump Rope here in case of rain.  The erg set the pace switching every 250m.


Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides



Friday: 1/27

Station 1:

Strength Assessment: The Push Up

  • Strength: The Ability to Complete –
        • Toe Push Up (Only Resting in the Top [High Plank] Positions)

Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)

          • 1 Minute (Each Side) Ankle Mobility…rocking in and out with over pressure.
          • 1 Minute Frogger Hold
          • 1 Minute 90/90 Exploration
          • 5x Reps Each Side with :5 S ec Holds Supine Hip Passive/Active Hip Flexion

Followed By

16 Minute Circuit: – 4 RNDS of :45/:15

  • KB Bent Row (Alternate Sides Each RND) R:(53+/45+) W:(40+/35+) B:(25/20+)
  • Superman Hold
  • Band Bicep Curls
  • KB Straight Leg Deadlift R:(60+/53+) W:(45+/40+) B:(35+/30+)


Saturday 1/28

8am, 10:15am