Kirk Workouts for The Week of 4/9-4/14

Monday:  4/9


Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side

30 Minute AMRAP:

Run Builds in Distance on each RND:

  • 1st RND 100m Back Parking Lot Loop
  • 2nd RND 200m 1st White Mailbox on Clifford
  • 3rd RND 300m 2nd White Mailbox on Clifford
  • 4th RND 400m Last MailBox on Right Clifford

– 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+)

Alternate: Each RND

4x Touches (ES) 1KB Overhead Carry: (40+/30+)

  • Down/Back Switch sides

4x Touches (ES) 1KB Racked Carry: (40+/30+)

  • Down/Back Switch sides

– Repeat

B: Newbies DO 4 RNDS ONLY



Tuesday: 4/10

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 3x Kneeling Shoulder CARS (Each Side)
  • 3x Prone Shoulder Lift Offs


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


  • 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)


Finish With 15-20 Min Ladder: 10-2


  • Even Rungs Only
  • Newbies Start at 6-2


– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)

– 2KB Heavy Suitcase Deadlifts R:(70+/50+)W:(45+/40+)B:(35+/30+)

– MB Slam Balls

– Plank Shoulder Taps

  • 10x Pull Ups, 10x Deadlifts, 10x Slam Balls, 10x Plank Shoulder Taps
  • 8x Pull Ups, 8x Deadlifts, 8x Slam Balls, 8x Plank Shoulder Taps
  • 6x Pull Ups, 6x Deadlifts, 6x Slam Balls, 6x Plank Shoulder Taps
  • Down as far as possible.



Wednesday: 4/11


Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension 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 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


Thursday:  4/12

“Partner Sandbag – Walk It Out” – Short Intense: 14 Min AMRAP

Partner 1: Sandbag Racked Walking Lunge Top of Back Parking lot  B:Med-Ball

– Sandbag Carry Back Down Parking Lot (Racked,Over Shoulder, Bearhug)

Partner 2: 8x Non-Pushup Burpees / Rest and Switch when P1 Gets Back

Purple: Body Weight Lunge, jog back down to 5 burpees, Med-Ball carry from bottom to top and back down.


2 Mins off to get in groups and set up relay!


“Cool Runnings”:  Team Sled Circuit Groups 4-6 on Sleds Continuous sled sprints for the next 14 Minutes.

– Split Groups in Back Parking Lot Top & Bottom

– 20m Sprint Sled Push Up – Get in back of line on opposite side.

– The next person up Sprint Pushes the Sled Down 20m.

– We will continue in this fashion for 14 minutes trying to see how many touches your team can get.


Friday: 4/13

Running: 2 Mile Assessed Run

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.

Newbies may only do the one mile if it’s a 11 min.+ mile.

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

Sally Push Ups: 3:26

  • B: TRX Chest Press


Cool Down: Partner Hamstring PNF



Saturday: 4/14

Mobility Series:

3x Kneeling Lift offs w/ PVC/ 3x Abducted Leg Lifts :10 sec hold

“Double Trouble” Pyramid HIIT

Rd 1- 40:20 Rd 2-30:15 Rd 3- 20:10 Rd 4- 30:15 Rd 5- 40:20, 1 min-90 sec rest between rounds


1- Stepback Lunge + Squat

2-Push Up + Downward Toe Touches

3-Hip Bridge + MB Tricep extension

4-MB Thruster + Slamball

5- Rolling Hollow to Superman

6-Skater Burpees (B: Newbie Burpee)