Kirk Workouts for The Week of 6/25-6/30

Monday:  6/25

Mobility Series: 5-6 Minutes

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

Assessed: “March of Dimes” 16-18 Minute Time Cap

  • 10x Burpees
  • Walking Lunge Across Room  
  • 9x Burpees
  • Jog/walk back to starting point
  • 8x Burpees
  • Walking Lunge Across Room  
  • 7x Burpees
  • Jog/walk Back to starting point
  • 6x Burpees
  • Walking Lunge Across Room  
  • All the way down to 1x Burpee

R/W: Equals Total of 55 Burpees

B: Start @ 7 Burpees = Total of 28 Burpees

Non Walking Lunges do 5x Step Back Lunges on Each Leg keep Burpees the same.

Early Finisher: Tabata Calf Raises Using Clock

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



Tuesday: 6/26

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 TRX Chest Press

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:12x B: 6x   R:(35+/25+) W:(25+/20+) B:(20+/15+)


Wednesday: 6/27

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

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

HIIT: 3 x 8 min rounds with 60-90 sec rest after each round

:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.

All Body weight exercises moving all the way down the board rest and repeat

:30 Lateral Bounds / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)

:30 Ninjas / :30 Plank

:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)

:30 Plyo Push ups B: Reg Push Up / :30 Push up hold (elbows at 90 degree) (mod = high plank hold)

:30 Leg Lifts / :30 Hollow Hold

:30 Alt Superman / :30 Superman Hold

:30 Down Dog Toe Touches / :30 Down Dog Hold

:30 Squat Jumps / :30 Squat Hold


Thursday:  6/28

Partner KB Strength Day

On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each


  • 2 KB Front Squat  R:(45+/35+) W:(30+/25+) B:(20+/15+)
  • 2 KB Strict Press R:(40+/25+) W:(30+/20+) B:(20+/15+)
  • 2 KB Racked Stepback Lunge R:(40+/30+) W:(25+/20+) B:(20+/15+)


Finish with: 18 Minute Partner Run Ladder

As Partner 1 Runs, Partner 2 does an exercise(s) until they come back. Then switch and repeat, going down in distance.

1st Run: To Last MailBox on Right Clifford          1st Exercise: Max Plank Hold > Bear Crawl

2nd Run: 2nd White Mailbox on Left Clifford       2nd Exercise: Max Pull Ups > Bar Hang TRX Pull Up

3rd Run: 1st White Mailbox on Left Clifford         3rd Exercise: 5x KB Cleans (alternate sides)

4th Run: Back Parking Lot Loop                   4th Exercise: 5x KB Rows (alternate sides)


Friday: 6/29

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


– Lateral Box Shuffle or Step Ups] (Total Number 10/5 8/4 6/3 4/2 2/1)

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

– MB Slam Balls

– Plank Shoulder Taps

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


Saturday 6/30

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

“Summertime” EMOMs-5x5minute EMOMS, 1 minute rest between

R: 12 Reps W: 10x Reps B: 8x Reps P(newbies):6x Reps of first exercise

  1. Overhead Squats/Side Shuffles
  2. Pushups/ High Plank Hold
  3. Split Squats (R: Split Squat Hops)/Bear to crab walk
  4. KB Tricep Ext/Lateral High Knees (4 R/4 L)
  5. 1st min:Back Parking Lot Loop Sprint/Rest  2nd min: Burpees/Rest