Kirk Workouts for The Week of 3/12-3/17

Monday:  3/12

Mobility Series: 5-6 Minutes

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

Assessed True Tabata: Re-Test

4 min at each station :20 on/:10 off. Total rep count is the score. Pacing suggested for pushups in order to not pancake in later rounds. 2 Minute rest between rounds and record all three totals. B: Newbies Take off every other Round.

  • Pushups
  • Squats
  • TRX Inverted Rows


10-15 Min AMRAP:

  • 6x 2KB Heavy Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
  • 20m Walking Lunge: (Down & Back – Across the room) R:(40+/35+)W:(30+/25+)B:(20+/15+)
  • 12x TRX Hamstring Curls


Tuesday: 3/13  

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.


30 Min AMRAP

Alternate Each RND with:

  • 300m Clifford Run (2nd White Mailbox on Left)
  • 25x Double Unders or 75x Singles
  • 15/12 Cals on Air Bike

– 8x (Total 4 / Side) Kneeling Single Arm Press R:(53+/40+) W:(40+/30+) B:(30+/20+)

– 10x (Total 5 / Side) 1-KB Renegade Row off Parallettes  R:(53+/35+)W:(40+/25+) B:KB Bent Row (40+/30+)

– 12x  (Total 6/Side ) Goblet KB Step Ups R:(53+/40+) W:(40+/30+) B:(30+/20+)



Wednesday: 3/14

Mobility Series: 5-6 Minutes

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

Pyramid HIIT

7 Rounds (40:20, 30:15, 20:10, 20:10, 30:15, 40:20)


  • 1 minute rest between rounds


  1. R: Parallette Push Ups W: Push Ups B: TRX Chest Press
  2. Sit Outs B: Down Dog Toe Touch
  3. Jumping Lunge + squat (1 Jumping lunge L/R then Squat)
  4. Plank Saw B: Plank
  5. Crab Toe Touches    B: Ab Rockers
  6. Hollow Hold
  7. Burpees


Thursday:  3/15

“Time After Time” (26 Mins)

4×5 Min EMOMs: Count Total Number of Jump Ropes for all 4 EMOM’s

  • Rest :90 Secs Between each

EMOM 1: Dips + Jump Rope

EMOM 2: Push Ups + Jump Rope

EMOM 3: KB Swings + Jump Rope

EMOM 4: 2KB Push Press R:(45+/35+) W:(35+/30+) B:(25+/20+) + Jump Rope

Red: 10 Reps = 50 Reps

  • Feet Up Dips, Toe Push Ups, 60+/45+,  Double Unders

White: 8 Reps = 40 Reps

  • Feet down in back Dips, ½ Toe ½ Bench,  50+/40+, Single or Count DU attempts

Blue: 6 Reps = 30 Reps

  • Feet in Front Dips, Bench Push Ups, 40+/30+, Singles


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



Friday: 3/16  

Weather Permitting:

1 Mile Assessed Run Big Loop:

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Right on Park
  • Right on Leland
  • Right on Wisteria
  • Right on Rockyford
  • Right on College
  • Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot


Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol


Air Mill Bike Test: 1 Min Workout Protocol

2 Min Warm Up

:20 Seconds @ 8:00 10+ Intensity  = All Out

2 Min Easy

:20 Seconds @ 5:40 10+ Intensity  = All Out

2 Min Easy         

:20 Seconds @ 3:20 10+ Intensity = All Out

3 Min Cool Down


“Take the Money & Run”:  15 Minute Partner Workout


  • Partner up coming off the Mile MB Sprints & Ball Slams


  • 10-1 20M Run and Ball Slam Ladder
  • Sprint to top of parking lot: 10 Ball Slams
  • Sprint back to bottom: 9 Ball Slams
  • All while your partner is in a  2KB Rack Hold (40+/30+)
  • Switch and Start back at 8 slams the next round till finished.


Cool Down: Partner Hamstring PNF


In case of Rain or Under 50+ Degrees:

5 Person Rowing Circuit

– 4 Members of the group on Exercises: with a :40/:20 clock.

– 1 Member of the group Rowing for 4 Mins (Shooting for Goal Meters)

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)
  • Hollow Hold
  • Slam Ball
  • 2KB Rack Hold  (40+/30+)
  • TRX MTN. Climbers B: Regular MTN. Climbers
  • Rotate in order: Rower always starts back at Hollow Hold


Saturday: 3/17

Saint Patrick’s Day

Luck of the Irish – 3×7 min AMRAP Stations

After campers complete the buy in, they draw a card from the deck which will be in a spot they have to travel to get to (depending on how big the class will dictate the location of the cards and/or traveling exercise). The # on the card dictates how many reps of each exercise they perform. After they finish all 3 exercises they run, crawl, jump, etc. to get another card and repeat until time is up. 90 sec min rest/instruction between AMRAPs


Station 1: Leaping Leprechauns

Buy-in: 20 Barrier Jump Burpees (over Yoga Block) (B: regular burpees)


Broad Jumps (set up cones)

Lateral Bounds (5 sec hold each leg)


Station 2: Potato Picking

Buy In: 300 M Run

KB Swings

Kneeling Windmill (each side)

Goblet Push Press


Station 3: Shamrock Shuffle

Buy In: 10 Back Parking Lot Sprints

Side Shuffle+slamball (4 to 1)

Heel Touches (per side)

Walking Pushups (2 walks R to Push up, 2 Left to push up)


Team Game: Pot of Gold Relay 5-6 Minutes

Split into groups of 4-8. Toss bean bags into crates. Run to the back of the line, if you make it 10 Jumping Jacks, miss it 3x Star Jumps. Team with the most points wins, all other teams do 10 Burpees. (Outdoor version: toss medballs into drawn chalk lines)