Kirk Workouts for The Week of 11/26-12/1

Monday:  11/26

Mobility Series: 5 Minutes

  • 3x Kneeling Shoulder CARS HOlding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
  • 5x Prone Shoulder Lift Offs

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 –

6-8 Minute: Partner “I Go, You Go” Prone Partner Assisted Hamstring Curls 5×5 Each Side, Each Partner

  • Dorsiflex Ankle
  • Partner gives pressure to heel both up and then down.


Tuesday: 11/27

The Park(s) Squared. . . in honor of two long-time FitWitter Mer and very loyal supporter Meredith Parks and husband Randy.

30 Minute Time Cap 4 RNDS R: 5 RNDS

10x 1 KB Thrusters (Total 5/Side) R:(40+/30+) W:(30+25+) B:(25+/15+)

10x Burpees B:Newbie

10x Dips

10x 1 KB Racked Walking Lunge (Total 5/Side) R:(40+/30+) W:(30+25+) B:(25+/15+)


Run Back Parking Lot loop – (Out front doors, left to corner of College and Clifton, down the the street, back into the parking lot through the back entrance and up to the the garage door)

Early Finisher: Glute & Hips AMRAP

– 20x Monster Walks Knees Bent (Each Direction) [Band Around Ankles] (Push Off Back Foot)

– 20x Clam Shells (Each Side) [Band Around Knees]


Wednesday: 11/28

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)


5 x 4 min Stations 4x (20 sec KB / 20 sec Bodyweight / 20 sec Core)

1 min rest/ transition btwn Stations

Station 1: KB Straight Leg Deadlift  / Frog Bridge Ups / Hollow Hold R: Hollow Rock

Station 2:  KB Goblet Split Squat (Alternate Legs Each RND) / Side Lunge /Plank R: Extended Arm Plank  

Station 3: SA KB Push Press (Alternate Arms Each RND) / Push Ups / Superman

Station 4: KB Swings / Single Leg Glute Bridge Hold  / Side Plank Right R:Rolling Side Plank

Station 5: KB Bent Row (Alternate Arms Each RND) / Band Pull Aparts / Side Plank Left  R:Rolling Side Plank

4-8 Minutes: :20/:10×2 = 1 Min Each Glute Med Leg Lifts


Thursday:  11/29

3 x 10 Min Stations: :90 Rest BTWN Stations

Station 1: Rowing: Drills & Technique

  • 5 Minute Drills
  • 10x Each Part of Pick Drill (Arms, Arms & Body, 1/2 slide, Full Slide)
  • 20x Each Part of Reverse pick drill (From Catch: ½ Slide Legs, Full Legs, Legs & Body, Full Stroke)
  • 1 Minute rest and set up “Work” piece
  • 2 Min @ 22 S/R Focus on powerful leg drive and smooth easy recovery.
  • 2 Min @ 24 S/R Litle Faster Drive still focusing on powerful leg drive and smooth easy recovery.

Station 2: KB Deadlift & Hollow Hold & Pull Ups AMRAP

8x 2KB Suitcase Deadlift R:(60+/50+), W:(50+/40+), B:(40+/30+)

– Follow Each Set of Deadlifts with a :30 Count Hollow Hold

– Start at knees bent progression

6x Pull Ups B: TRX Pull Up


Station 3: Partner E2MOM Bike Sprints (Need all 4 bikes)

  • Switch with partner every minute:  Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 4 rounds on the bike)
  • R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
  • Resting Partner:  Push-Ups R:10x W: 8x B:6x TRX Chest Press



Friday: 11/30

Mobility Series: 5 Minutes

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

Running: 2 Mile Assessed Run Retest 8/3

Route: Start at Stop Sign on Clifford Right onto Park Place,  Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark isat Stop Sign on Clifford (Give Split). 2 mile ends as they cross over Clifford.

When finished, catch your breath and then Core Amrap and/or Pull Up Progression for next 10 min or so until the whole group returns:


  • 10x Hollow Crunch
  • 16x (Total 8/Side) Bird Dogs
  • 16x (Total 8/Side)  Moving Dead Bugs


  • 8 Minutes: :60 Each Side Eldoa Inspired Glute Med

Cool Down: Partner Hamstring PNF


Incase of Rain/Cold:


Team Fan Bike Relay: 20 Minute Max Cal Bike

– Team of 4-6 Switch every :30 Secs Scored Team with most Cals at finish gets high score

Station 1: Bike

Station 2: Plank

Station 3: 10x Squats R:12x B:8x

Station 4: 10x Push Ups R:12x B:8x (TRX Chest Press)

Station 5: Rest (If more than 20 People Hollow Hold)

8 Minutes: :60 Each Side Eldoa Inspired Glute Med


Core Finisher:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank


Saturday 12/1

1st of Tha Month –  5 Stations – :40 work/:20 rest for 4 minutes – followed by :60 of Jump Rope. 1 minute rest between stations.

Station 1 – Flesh-N-Bone

2KB Push Press

Jump Rope – 60 Seconds

Station 2 – Krayzie Bone

MB Side Shuffle/Slamball (4/1)  – Holding MB Side Shuffle 4 spots to right, slamball  – then 4 to the left, slamball, repeat

Burpees – 60 Seconds

Station 3  – Bizzy Bone

Mountain Climbers

Parking Lot Loop– 60 Seconds

Station 4 – Layzie Bone

Broad Jumps (Outside if not raining – can be changed to Star Jumps if raining and a big class inside)

Star Jumps– 60 Seconds

Station 5 – Wish Bone

Plank to Pushup

Run to Dish Dive– 60 Seconds