Kirk Workouts for The Week of 2/12-2/17

Monday:  2/12


Mobility Series: 5-6 Minutes

Lower Body 2 Moves –  3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds   


Camper Named: “Spin City” 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 :20

– W: Knee Bent L-Sit / R: Full L-Sit / B: Ab Rocker  / Push Ups: Switch moves each :20

– ERG:

– TRX Laying Low Rows: B: Standing Row


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

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)


Tuesday: 2/13

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.


  1.  Jump Rope and TRX (12 Mins) : Partner switching btwn Jump Rope and TRX exercises every minute: on a :40/:20 Clock
  • TRX Roll Out
  • TRX Hamstring Curl
  • TRX Hip Press

* 2 Min Rest Transition/Explanations

  1.  Rowing: Strict “The Tailpipe” – Total meters rowed each 750m (12 Mins Max)
  • Partner 1: Rows 250 meters
  • Partner 2: Holds two 30+/45+ kettlebells in the rack position
  • B: 25+/20+
  • Once Partner 1 covers 250M, switch positions. Rowing can’t start to bells are up. Partner can help get bells up.
  • Each Rows 3 RNDS.
  • If you put the Bells down you complete 5x Burpees and then pick the bells back up until partner is done.
  • We will record times on board.
  • Early Finishers recover and



Wednesday: 2/14

Mobility Series: 5-6 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs


Valentine’s Day Theme: Partner MTN. – Find someone of equal fitness level…Introduce yourself to someone you don’t know.

Every exercise set-up in a 2,4,6,8,10,8,6,4,2 ladder = 50 reps

I do 2, you do 2, I do 4, you do 4 etc….

After each ladder complete 1st white mailbox run and Cupid’s Corner

How many Ladders can you get through?

– Pull Ups: 2,4,6,6,4,2 = 24 Reps  / TRX Pull Ups: 2,4,6,8,6,4,2 = 32 Reps

– Burpees B: 2,4,6,6,4,2 = 24 Reps (Newbies)

– KB Goblet Thrusters R (45+/35+) W (35+/25+) B (25+/15+)

– Box Jumps / Step Ups


Early Finishers Do Cash Out


Thursday:  2/15

Roxanne Burpee Challenge:


Partner Unilateral KB Strength:  5×5

5×5 SA Suitcase Deadlift  (Each Side)

5×5 SA Floor Press (Each Side)

5×5 SA Racked Squat

5×5 SA OH Step Back Lunge (Each Side)


Pick One In Between Each 5×5:

– 12/10 Cal Air Bike

– 150m Row

– 1st White Mailbox run (If nice outside)

Early Finishers: Cash Out



Friday: 2/16

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


  • First Re-Test: 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)


20 Minute AMRAP:

5x Pull Ups (Jumping, Band, TRX)

10x Dips

15x Push Ups

20x Double Unders / 60 Singles


Saturday: 2/17  

HIIT 4×5 Min Partner Stations

5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. :90 sec rest transition Between stations.

Station 1: 5 Rounds Swings & Hip Bridge Holds

  • P1: 30 Sec Hip Bridge Hold
  • P2: 30 Sec KB Swing

Station 2: 5 Rounds MB Squats & MB Overhead Stepback Lunge (B: no MB)

  • P1: 30 Sec  MB Squats
  • P2: 30 MB Overhead Stepback Lunge

Station 3: 5 Rounds Goblet Push Press & Superman Hold

  • P1: 30 Sec Goblet Push Press
  • P2: 30 Sec Superman Hold

Station 4: 5 Rounds Hollow Hold Progression & Push Ups or TRX Chest Press

  • P1: 30 Sec Hollow Hold Progression
  • P2: 30 Sec Push Ups or TRX Chest Press

5 Minutes of Core and Cardio Blaster: 30 secs at each, no rest


– Side Plank R

-Side Plank L

– Shoulder Taps

-High Knees

– Star Jumps

– Mountain Jacks

– Ninjas

– Deadbugs

-Sit outs