The Kirk Workouts for The Week of 1/3-1/6

Wednesday: 1/3  


5 x 5 minutes at each station.  Every minute on the minute, start with Blue: 8 Reps, White: 10 Reps, Red: 12 Reps of the primary exercise, then finish the minute with the secondary exercise.  Rest 1 min between stations.

Station 1 – Primary = Mtn. Climbers The Hard Way (Each Side), Secondary = Plank (Elbow or High Plank)

Station 2 – Primary = KB Goblet Squat R:(60+/50+)W:(45+/40+)B:(35+/25+),   Secondary = Wall Sit

Station 3 – Primary = Med Ball Toe Touches (Core Move),   Secondary = Jump Rope R:Double Unders

Station 4 – Primary = KB Swings R:(60+/50+)W:(45+/40+)B:(35+/25+),   Secondary = Glute Bridge Raises (2 sec pause and squeeze)

Station 5 – Primary = Burpees B:Newbie Burpees,   Secondary = Rest


Thursday:  1/4

5 Minute Mobility: Coach Talks Through Movement

Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.

5 Person Rowing Circuit

– 4 Members of the group on Exercises: with a :40/:20 clock.

– 1 Member of the group Rowing for 4 Mins (Shooting for 1,000m

– 1 Min Rest BTWN RNDS

  • Rower: Full 4 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)
  • Hollow Hold
  • Kneeling Side Ball Slams
  • TRX Hamstring Curls
  • 2KB Push Press:  R:(45+/35+)W:(35+/25+)B:(20+/15+),

Rotate in order: Rower always starts back at Hollow Hold


Friday: 1/5

30 Minute AMRAP: Unilateral

Alternate BTWN: Each RND + 1 Cal Each RND

– 10 Cal Bike

– 10 Cal Row

8x Staggered Stance KB Deadlift (Each Side)

8x TRX SA Rows (Each Side)

8x SA Racked Step Back Lunge (Total)

8x SA Racked KB Squat


Saturday: 1/6

3×9 minute Circuit 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.

Circuit 1:

Inchworm Shoulder Taps

Plank with crossing toe touches (B: Plank leg lifts)

Squat Jacks (B: Squat Jumps/Squats)

Circuit 2:

Alternating KB Clean and Press R:(40+/30+),W:(30+/25+),B:(20+/15+)

KB Goblet Lunges R:(53+/45+),W:(40+/30+),B:(30+/20+)

KB Flutter Kicks (B: No KB)

Circuit 3:

Mountain Climbers to Push up (4 climbers:1 Push up)

Superman hold

Burpees (R: Burpee Tuck Jump) (B: Newbie Burpee)