Kirk Workouts for The Week of 10/15-10/20

Monday:  10/15

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

Melissa Neff Camper Named: 30 Min AMRAP “Neffer Enough Burpees” 

AKA. “Neff’ Said” / AKA. “Neffer Stop Neffer Stopping” / AKA. “The Neffer Ending Workout”

/ AKA.  “Neffer gonna give you up, Neffer gonna let you down, Neffer gonna run around and desert you, Neffer gonna make you cry, Neffer gonna say goodbye, Neffer gonna tell a lie and hurt you”


Three Scores: 600m Run Time/ Total # of Burpees / Total # of Rep Completed


Buy In: 600m Run – Small Loop: Camper Gets a Time Non Runner 40 Cals for Time  

30x Air Squats

15x Push Up B: TRX Chest Press

5x R: Pull Ups W: TRX Pull Ups  B: TRX Rows

  • Once every is back inside from the run: Every 5 Minutes for the rest of the work out :30 worth of Burpees – Score for total Burpees at end. Minute 25/20/15/10/5 = 5 Total RNDS of Burpees
  • One full RND = 50 Reps
  • B: Level limited to 3 RNDS. With remaining time do Core Work :30 Rolling Plank



Tuesday: 10/16

2×16 Min Partner Stations:

Partner Rowing Station:

6 Total Intervals (3 each)

2:00 Minute Row: Goal is Maintain your 2K Pace

  • R:(1:44=6:56 2K Pace/1:55=7:40 2K Pace), W:(1:55=7:40 2K Pace/2:00=8:00 2K Pace), B:(2:00=8:00 2K Pace/2:15=9:00 2K Pace)

:30 Sec for Exchange/Transition

2:00 Minute T-Spine Mobility Focus While not rowing, 1 Min Pure Rest followed by Active Recovery working on Kneeling T-Spine Lift Offs :5 Second for 5 Reps Switch Sides during 1 minute.


Partner Ropes:

:20/:10 for 4 rounds (2 min) before switching exercises. 4:20 RNDS

  • Heavy Ropes:

RND 1 Big Waves,

RND 2 Alt Waves,

RND 3 In & Out Waves,

  • Jump Rope :20/:10 for 4 rounds (2 min) ( Practice Double Unders)
  • :20 Seconds off for Partners to switch Positions.
  • 1 Minute off BTWN RNDS


Wednesday: 10/17

Mobility Series: 5 Minutes

  • 3x Kneeling Shoulder CARS HOlding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
  • 3x Prone Shoulder Lift Offs

HIIT: 4 Rounds  :45 on :15 Rest

with 1 min BTWN RNDS

1.Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)

2.Lateral Band Raises

3.1KB Straight Leg Deadlift R:(60+/53+) W:(45+/40+) B:(35+/30+)

4.Band Pull Aparts

5.KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)

6. Band Bicep Curls

7. High Knees



Thursday:  10/18

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
  • Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

12 Minute Tempo Strength: 4/2/4/0 – 4 Seconds Eccentric Down/ 2 Second Pause / 4 Seconds Concentric Up / 0 Seconds Pause


Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps

1 Minute Rest BTWN Squat & Push Up  

Goblet Squats: R:(53+/45+) W:(45+/35+) B:(Bodyweight)

Push Ups: B: TRX Chest Press  


Followed By 12 Minute Tabata KB ISO Flow: Goal is to use one bell and only put it down when switching arms/sides

12 Minute :20/:10 Clock = 4 RNDS Each Side

R:(53+/40+) W:(40+/30+) B:(25+/20+)

1 KB Suitcase Hold

1 KB Racked March R: Foot on Elevated Bench

1 KB Overhead Hold

– Switch Sides-

– Repeat –

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

  • 8 Minutes to get through All 5 sets Each


Friday: 10/19

Stealers Wheel: Aka – Stuck in The Middle With You

3 Rounds:

6 Stations – 1 Minute Work at Each Station

:15 Second Rest Transition between Stations

1 Minute Rest between Rounds


Station 1: Air Bike

Station 2: High Plank Hold

Station 3: 2KB Push Press R:(30+,25+), W:(25+,20+), B:Goblet (25+,20+)  

  • 8 Reps at a time. Bells down, shake out, repeat.

Station 4: Wall Sit

Station 5: Step Ups ( Red Box Set Up Outside on Sidewalk)

Station 6: Sled Push Down & Back


If more than 24 People: Station 7: Back Parking Lot Loop.


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


Saturday 10/20

HIIT: 3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.

Circuit 1:

Sumo Inchworm Shoulder Taps

Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)

Squat Jumps B: Squats


Circuit 2:

Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)

KB Swings  R:(60+/53+),W:(45+/40+),B:(30+/25+)

Superman Hold


Circuit 3:

Mountain Climbers to Push up (4 Climbers:1 Push up)

KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)

Hollow Hold