Kirk Workouts for The Week of 7/30-8/4

Monday:  7/30

Stealers Wheel: Aka – Stuck in The Middle With You

3 Rounds:

6 Stations – 1 Minute Work at Each Station

:15 Second Rest Transition between Stations

1 Minute Rest between Rounds

Station 1: Air Bike

Station 2: High Plank Hold

Station 3:  2KB Push Press R:(30+,25+), W:(25+,20+), B:Goblet (25+,20+)  

  • 8 Reps at a time. Bells down, shake out, repeat.

Station 4: Wall Sit

Station 5: 2KB March w/2 sec pause at the top R: (50+/40+), W:(40/30+), B:(30/20+)

Station 6: Sled Push Down & Back

If more than 24 People: Station 7: Back Parking Lot Loop.


6 Min Partner Assisted Hamstring Curls:  Switch every :30 Seconds 3 RNDS Each


Tuesday: 7/31

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


The Three Day Weekend: 30 Minute Time Cap

– Scored time on First Half: R/W/B

– Number of Jump Rope at The End – This has no Color Version to it.

– I.E. = 24:36 R + 75 D.U.


RND 1:

Run 200m – 1st White MailBox on Left

40 Squats

40 Pushups  B: TRX Chest Press

40 KB Swings R:(60+/40+), W:(45+/ 35+), B:(35+/30+)


RND 2:

Run 400m – End of Clifford Last Mailbox on the Right and Back

30 Goblet Squats R:(60+/40+), W:(45+/35+), B:(30+/30+)

30 Dips

30 KB Swings


RND 3:

Run 600m – Small Loop

20 2KB Front Squats R:(40+,30+) W:(30+,25+) B:(25+/20+)

20 Pull Ups  

20 KB Swings  


Finish and Count Jump Rope:

Double Unders or Singles


RED: Toe Push Ups, Feet Up Dips, Unassisted Pull Ups.

WHITE – at least ½ pushups on toes, TRX Laying Low Rows, Feet Down for White,

BLUE – sub 200m run every round and 20 reps every round, TRX Chest Press, TRX Laying Low Rows, Feet in Front.

PURPLE –  sub 200m run every round and 20 reps every round. Bodyweight moves the entire time – Squats & Push Ups. Goat Belly Swings



Wednesday: 8/1  

  • Mobility Series: 5 Minutes

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


HIIT: Witness the HIITness

5 RNDS on a :30/:15 clock

Rest :30 after each RND

KB Deadlift High Pulls

Plank R: Extended Arm Plank

​Leg Lifts ​

Alternating KB Clean & Push Press

High Knees

Dead Bug

KB Goblet Step Back Lunges (Alternate Legs)

Rest 30 sec


Thursday:  8/2

2×16 Min Partner Stations:

Partner Rowing Station:

6 Total Intervals (3 each)

2:00 Minute Row: Goal is Maintain your 2K Pace

  • R:(1:44=6:56 2K Pace/1:55=7:40 2K Pace), W:(1:55=7:40 2K Pace/2:00=8:00 2K Pace), B:(2:00=8:00 2K Pace/2:15=9:00 2K Pace)

:30 Sec for Exchange/Transition

2:00 Minute T-Spine Mobility Focus While not rowing, 1 Min Pure Rest followed by Active Recovery working on T-Spine PVC Move for 1 minute.


Partner Ropes:

:20/:10 for 4 rounds (2 min) before switching exercises. 4:20 RNDS

  • Heavy Ropes:

RND 1 Big Waves,

RND 2 Alt Waves,

RND 3 In & Out Waves,

  • Jump Rope :20/:10 for 4 rounds (2 min) ( Practice Double Unders)
  • :20 Seconds off for Partners to switch Positions.
  • 1 Minute off BTWN RNDS


Friday: 8/3

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 8/4

8am & 10:15am


Mobility Series: 5-6 Minutes

Upper Body 2 Moves

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

“The Final Countdown”

Remove top exercise every round (Total 7 Rounds)- 1 Minute at each exercise

  1. Wallball Burpees (B: MB Squat to Newbie Burpee)
  2. MB Marches (2 sec pause on each leg)
  3. MB Plank Passes
  4. MB Thrusters
  5. MB Side Shuffles
  6. Push ups (R: MB Push Ups) (B: TRX Chest Press)
  7. MB Jack Press