The Kirk Workouts for The Week of 1/15-1/20

Monday:  1/15

The Gym Knockout

6 rounds – 3 min/round – 2 min rest between rounds

4-person groups swapping exercises every 45 seconds.

Burpees – Wall Ball – 2 KB Push Press – Sit-Ups (Toe Touch)

Score = total reps for 6 rounds (campers will write their score for each round on the whiteboard)

RED – Wall ball (20/15), push press (35+, 25+)

WHITE – Wall ball (15/15), push press (30+,20+)

BLUE – Wall ball (12/12), push press (25+,15+)  

PURPLE: Wall ball (10/10), Push Press (20,15) No more than 6 Reps of each move during the :45 sec work windows. Stressing keeping the workload/reps down for the Newbies.  Walking back Burpee/Newbie Burpee


Tuesday: 1/16

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.


Rowing Assessment: 2,000m Row

  • We will do this in Heats. Class size will determine heat numbers.


2K Row Strategy

1st 500m Focus: Starts: ½, ½, ¾, Full Stroke at a fast pace 10 Strokes at a high stroke Rate 30+, 10 Strokes to Settle in your race pace S/R 26-30S/R, Maintain.

2nd 500m Focus: Maintain your race pace / good posture / sit up tall / strong push

3rd 500m Focus:  Rowing at race pace: Power 10 (10 Strokes with a little more power through the drive.) Once you’ve completed your Power strokes you go back to your race pace.

4th 500m Focus: Rowing at race pace: Maintain Race Pace, 250m Left add two stroke rates I.E.: 26=28, 30=32, Final 100-150m All out Sprint: Goal here is shaving off :10 Secs for the full 100-150m.


30 Min AMRAP


Wednesday: 1/17

If you were not here Tuesday – Rowing Assessment: 2,000m Row: Set Up Studio Room

:30/:30/:30 HIIT – :30 sec KB Move/:30 Sec Body Weight Move/:30 Core

3 Rounds at Each Before Rest: REST :60-:90

  1. :30 Goblet Squat/:30 Jumping Lunge/:30 Plank
  2. :30 1 KB Push Press/:30 Mtn. Climbers/:30 Side Plank R
  3. :30 Goblet Side Lunge/:30 Lateral Bounds/:30 Side Plank L
  4. :30 KB Row R/:30 KB Row L/:30 Hollow Hold
  5. :30 KB Swings/:30 Glute Bridge Hold /:30 Superman
  6. POWER ROUND – :45 Burpees/ :45 Rest


Thursday:  1/18

KB Furnace: 3 Rounds Interval Clock :40/:20


  • 1 Min Rest BTWN Rounds


  1. KB Goblet Step Back Lunge R – R:(50+/45+)W:(40+/35+)B:(30+/25+)
  2. KB Goblet Step Back Lunge L – R:(50+/45+)W:(40+/35+)B:(30+/25+)
  3. Swings R:(50+/45+)W:(40+/35+)B:(30+/25+)
  4. Kneeling Windmill R – R:(30+/25+)W:(25+/20+)B:(20+/15+)
  5. Kneeling Windmill L – R:(30+/25+)W:(25+/20+)B:(20+/15+)
  6. Get up to Palm R – R:(30+/25+)W:(25+/20+)B:(20+/15+)
  7. Get up to Palm L – R:(30+/25+)W:(25+/20+)B:(20+/15+)
  8. Burpees


Friday: 1/19

Mobility Series: 5-6 Minutes

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


10 Minute Max for Entire Class: Assessed – Members Choice – Pick One

1 Minute Airbike Max Cals

2 Minute ERG Max Meters

High Score Low Score: 15-18 Mins Team point Game

Team Game for points. Two big teams either wipe off or add points on the boards for the following exercises:

Parking lot loop between each exercise. Can’t do the same exercise back to back. Give everyone a number when they Finish The Hateful Eight.

1 point each for:

  • 20x T Pushups (Total)
  • 30x 2KB Calf Raises
  • 30x Lateral Bounds (Total)
  • 80m (4 Touches) Single Arm Suitcase KB Carry (60+/45+)  [Switch Arms Every Touch]
  • 80m (4 Touches) Single Arm Front Rack KB Carry (50+/40+)  [Switch Arms Every Touch]

2 points each for:

  • 300m Run (2nd White Mailbox Clifford)
  • 400m Row
  • 20/15 Cal Air Bike


Saturday: 1/20

A Lotta Tabata

20:10 clock, repeat each exercise x6 (3 min) 45 sec rest between

Mountain Jacks (R/W: with band)

Alt Lunges (switch legs every :20) (B: stepback lunge)

Shoulder tap to push up

Sumo Squat Jumps (B: Sumo Squats)

Sit outs

Superman with Lat Raise

Single-Leg Glute Bridge Raise (switch legs every :20) (B: Glute Bridge Raises)

Split Jacks (on toes/flat foot)