Kirk Workouts and Schedule for The Week of 9/24-9/29

Monday:  9/24

Mobility Series: 5 Minutes

  • Passive/Active Supine Hip Flexor Holds at End Range 3×5 Seconds Each
  • Pistol Lifts Off (Over Yoga Blocks) 3 Each Side

Partner KB Strength Day = 15 Minutes

On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each

  • 2 KB Front Squat  R:(45+/35+) W:(30+/25+) B:(20+/15+)
  • 2 KB Strict Press R:(40+/25+) W:(30+/20+) B:(20+/15+)
  • 2 KB Suitcase Stepback Lunge R:(40+/30+) W:(25+/20+) B:(20+/15+)


Finish with: 16 Minute Partner Run Ladder

As Partner 1 Runs, Partner 2 does an exercise(s) until they come back. Then switch and repeat, going down in distance.

1st Run: To Last MailBox on Right Clifford         1st Exercise: Max Plank Hold > Bear Crawl

2nd Run: 2nd White Mailbox on Left Clifford      2nd Exercise:  5x KB Rows (alternate sides)

3rd Run: 1st White Mailbox on Left Clifford        3rd Exercise: 5x KB Cleans (alternate sides)

4th Run: Back Parking Lot Loop                  4th Exercise: Max Pull Ups/TRX Pull Up > Bar Hang


Tuesday: 9/25

Camper Named Assessed Ken M. A.K.A “The Professor”  

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the



Push Up,

TRX Laying Low Rows,  

There will be a one minute rotation break between exercises. Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations + Run.


Cash Out with: 1,000M Run Scored off a sliding scale: subtracting 2 points every 20 secs

3:20 = 20, 3:40 = 18, 4:00 = 16, 4:20 = 14

No Runners: 60 Cals M 50 Cal W

RED: All Toe Push Ups,

WHITE: Half Toe/ Half Knee Push Ups, 6 rounds (Take off round 4 and 8)

BLUE: Standing TRX Rows, Knee Push Ups,  4 rounds (take off a round after each on round)


Wednesday: 9/26

Mobility Series: 5 Minutes

  • 3x Kneeling Shoulder CARS (Each Side)
  • 3x Prone Shoulder Lift Offs

HIIT: 3 x 8 min rounds with 60-90 sec rest after each round

:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.

All Body weight exercises moving all the way down the board rest and repeat

:30 Lateral Bounds / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)

:30 Ninjas / :30 Plank

:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)

:30 Plyo Push ups B: Reg Push Up / :30 Push up hold (elbows at 90 degree) (mod = high plank hold)

:30 Leg Lifts / :30 Hollow Hold

:30 Alt Superman / :30 Superman Hold

:30 Down Dog Toe Touches / :30 Down Dog Hold

:30 Squat Jumps / :30 Squat Hold


Thursday:  9/27

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s  3x (Each Side)
  • Kneeling Abducted Leg Lifts 3×5 Second Holds (Each Side)  

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.


  • Spend 1-2 Minutes letting members Bike or Row at easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.


  • 10 Minute Max for Entire Class: Rest when done until on done or until your turn.
  • 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

Finish With: 15-20 Min AMRAP

  • 10x (Total 5/Side) Lateral Box Shuffle or Step Ups
  • 8x 2KB Heavy Suitcase Deadlifts R:(70+/50+)W:(45+/40+)B:(35+/30+)
  • 6x Pull Ups W: Band Assisted Pull Ups B: TRX Pull Ups/Rows
  • 4 Touches (Total) Down & Back Mixed Carry: Suitcase(50+/70+) Overhead(30+/40+)


Friday: 9/28

4 x 7 Min Stations: :90 Sec Rest BTWN Stations Rowers will need full :90 Seconds off.


Station 1: Rowing – 7 Minute Row (Red Wall)

7 Min Row @ 10 Secs Slower than your Target 2K Pace

I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row. OR

Split 7 min. Into 2:2:2:1min. @ 22/24/26/28 SR

Basis of all Aerobic Baseline Programs long endurance pieces to build off of.


Station 2: 7 Minute AMRAP – Back Development (Turf Room)

– 10x Supine Band Pull Aparts (Palms Facing Up)

– 8x (Total 4/Side) KB Gorilla Row R:(45+/35+)W:(35+/25+)B:(25+/15+)

– 6x Neutral Grip TRX Rows (Palms Facing Up)


Station 3: 7 Minute Partner Hamstrings (Pull Up Wall)

5×5 Nordic Hamstring Curls – “I Go, You Go”

  • With Remainder of Time Max TRX Hamstring Curls


Station 4: Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

(Entire Class Together in Big Room)

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides



Saturday 9/29

HIIT: Witness the HIITness

5 RNDS on a :30/:15 clock

Rest :30 after each RND

KB Deadlift High Pulls


​Leg Lifts ​

Alternating KB Clean & Push Press

Lateral Bounds

Lemon Squeezes

KB Goblet Step Back Lunges (Alternate Legs)

Rest 30 sec