Kirk Workouts for The Week of 2/26-3/3

Monday:  2/26


2 x 16 Minute Team Circuits – 4 people to a group. 4 rounds of each Circuit.  Rotating like the Wheel * Rest 2 Min Btwn Circuits

:40/:20 x 4 exercises  = 4 Mins x 4 RNDS = 16 Minutes

Circuit 1:

TRX Power Pull (Alternate Arms Each RND) B: TRX  Single Arm Row

KB Seated Goblet Press R:(45+/30+)W:(35+/25+)B:(25+/15+)

Med Ball Toe Taps

Hollow Hold

Circuit 2:

TRX Tri Press  

KB Goblet Step Back Lunge – Rights R:(53+/45+)W:(45+/35+)B:(30+/20+)

High Knees

Superman Hold


Tuesday: 2/27

Mobility Series: 5-6 Minutes

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

Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms  1-1:30 Seconds off Between Stations.


Station 1: Rowing Intervals – 6 Minutes :30/:30

:30 Easy Row / :30 Spirit 2K Pace Fast

R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00) B:(2:15/2:00)(2:30/2:15)

Station 2: E.M.O.M 1 – 6 Minutes

Minute 1: 20x Swings R:(60+/45+) W:(45+/35+) B:(35+/25+)

Minute 2: 10x Push Ups R:12x B:8x

Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS  

– Switch With Partner every :20 6 RNDS Each

Station 4: E.M.O.M 2 – 6 Minutes

10x 2KB Thrusters R:10x B: 6x   R:(35+/25+) W:(25+/20+) B:(20+/15+)



Wednesday: 2/28

Mobility Series: 5-6 Minutes

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



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 Goblet Stepback Lunges: R:(53+/45+),W:(40+/30+),B:(30+/20+)

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


Thursday:  3/1

Rowing Assessment: 2,000m Row

  • We will do this in Heats. Class size will determine heat numbers.


2K Row Strategy

1st 500m Focus: Starts: ½, ½, ¾, Full Stroke at a fast pace 10 Strokes at a high stroke Rate 30+, 10 Strokes to Settle in your race pace S/R 26-30S/R, Maintain.

2nd 500m Focus: Maintain your race pace / good posture / sit up tall / strong push

3rd 500m Focus:  Rowing at race pace: Power 10 (10 Strokes with a little more power through the drive.) Once you’ve completed your Power strokes you go back to your race pace.

4th 500m Focus: Rowing at race pace: Maintain Race Pace, 250m Left add two stroke rates I.E.: 26=28, 30=32, Final 100-150m All out Sprint: Goal here is shaving off :10 Secs for the full 100-150m.


30 Min AMRAP

  • 4x (ES) TRX Archer Chest Press  B: TRX Chest Press
  • 4x Touches Mixed Carry 1KB Overhead 1 KB Suitcase: (70+/50+) / (40+/30+)
  • Bear Crawl across the room and back

Alternate Each RND

  • 4x (ES) Bird dog w/ 5 Sec Hold
  • 4x (ES) Dead Bug w/ 5 Sec Hold

Every rounds ends with shake up jog:

  • Back Parking Lot Loop (Shake out)


Friday: 3/2

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – 3 RNDS 1x Prone Swimmers and 5x Prone PVC Angels. Finish with everyone on feet for shoulder cars x 2/side.

Dueling Ladders 30-40 Min Ladders: Can you Complete all the ladders.

  1. 10-1 / 1-10 Dips/ Pull Ups (Dead Hang, Band, TRX)
  2. 10-2 2KB Strict Press (Even Rungs only I.E: 10,8,6,4,2)  / Rowing 100m, 200m, 300m, 400m, 500m
  3. 10-1 / 1-10 Swings / Goblet Squat  R:(60+/40+) W:(45+/35+) B:(40+/30+)
  4. 10-2 Burpees (Even Rungs only I.E: 10,8,6,4,2) / Double Unders: 50/40/30/20/10 Non-Double Unders is DU# + Curb Jumps – I.E. 50 DU/50 Curb Jumps, 40 DU/40 Curb Jumps


In between each ladder 2nd White Mailbox Run

Early Finishers do Cash Out: 7 Way Hips or Mobility

     R/W: 10/9/8/7/6/5/4/3/2/1 = 55 Reps on Non Even Only Ladders: Ladder 1, Ladder 3

     B: All Ladders are only the even Numbers: 10/8/6/4/2 = 30 Total Reps of each



Saturday: 3/3  

Team HIIT: “Don’t Worry Be Happy”

Working in teams of 4. Only 2 members working at a time, complete each round by sharing reps between team members before moving onto the next.

After completing each station find ANOTHER team, give them a high five and you ALL do 5 burpees together.

  1. 100 Push Ups (25 each)
  2. 200 Wallballs (50 each)
  3. 200 Double unders (400 Singles) (50/100 each)
  4. 20x Sled Push (5 each)
  5. 100x KB High Pulls (25 Each)  R:(60+/45+)W:(45+/35+)B:(35+/25+)
  6. 40x Back Parking Lot Sprints (Down and back =1, 10 each)