Kirk Workouts for The Week of 7/23-7/28

Monday:  7/23

“Back to the Grind” – 30 Minute Time Cap

R: 5 RNDS, W: 4 RNDS, B: 3 RNDS

6 x 2 KB Thrusters R:(40+/30+), W:(30+/25), B:(20+/15+)

6 x 2 KB Racked Step Back Lunges (total 3/Side) (Using Thruster Weights)

12 x Push ups  B: TRX Chest Press

12 x Burpees

2nd Whitemail Box Run B: 1st White Mailbox Run (Non Runners: 20 Cal Bike)

Early Finisher Mobility work:

Pick Between the two July Challenge Mobility Circuits  


Tuesday: 7/24  

Mobility Series: 5 Minutes

Internal Rotation (Each Side)

– 10 Reps of Free Exploring Side Lying Internal/External Rotation

– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing   on internal rotation


5 Person Rowing Circuit

– 4 Members of the group on Exercises: with a :45/:15 clock.

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

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND
  • R:(1,140m=1:45 Pace/1,040m=1:55 Pace), W:(1,040m=1:55 Pace/1,000m=2:00 Pace), B:(1,000m=2:00 Pace/889m=2:15 Pace)


Rotate in order: Rower always starts back at Hollow Option  


Wednesday: 7/25  

  • Mobility Series: 5 Minutes

      Second Section of Thoracic Spine Mobility from July Challenge with PVC.


HIIT: Me Baby One More Time

6 Rounds of 3 Minutes Work / 2 Minutes Rest Between Rounds

  • Each Exercise :45 sec with a running clock
  • KB Squat High Pulls R:(60+/45+), W:(45+/35+), B:(25+/20+)
  • Jump Rope R: Double Unders
  • Plank Shoulder Taps B: High Plank Hold
  • Slam Balls


Thursday:  7/26

Partner KB Strength Day = 14 Minutes

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+/30+) W:(25+/20+) B:(20+/15+)
  • Dumbbell or Band Curls (Switch Each RND BTWN DB and Band)

Recover & Making Teams: This will depend on #’s

Team Card Game = 14 Minutes

Divide into Teams smallest amount of teams possible. Draw a card from the deck and do the reps indicated for the exercise associated with that suit. After each exercise, run a back parking lot loop and return. Team with the most cards completed, wins!

Clubs – TRX Pull Ups R: Pull Ups B: TRX Rows

Heart – 1 KB Straight Leg Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)

Spade – TRX Tricep Press B: Tri Band Pull Down

Diamond – Sumo Inchworms

  • Joker – 1st Whitemail Box Run


Friday: 7/27

Running: 2 Mile Assessed Run Re-Test 5/25

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.

Non Runners will Bike E2MOM for 16 Minutes 15/12-12/10 Cals.

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


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


Cool Down: Partner Hamstring PNF

Saturday 7/28