The Kirk Workouts for The Week of 12/4-12/9

Monday:  12/4

Newbie Day 1:


Team Fan Bike Relay: 20 Minute Max Cal Bike

– Team of 4-6 Switch every :30 Secs Scored Team with most Cals at finish gets high score

  • Bike <– Rest <– :30 Plank <– 10x Squats <- 10x Push Ups <- Rest –


Station 1: Bike

Station 2: Rest

Station 3: :30 Plank

Station 4: 10x Squats R:12x B:8x

Station 5: 10x Push Ups R:12x B:8x

Station 6: Rest


Safety 7th Spot: Core (Bird Dog)


8 Minute Core Finisher:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Curl Up / Heel Touches :30/:30 Rolling Clock

1 Min Sit Ups


Tuesday: 12/5

Newbie Day 2 :


5 Minute Mobility:  Coach Talks Through Movement

Lower Body – 2x on each Side Hip C.A.R.S Against Wall 2x on Each Side Hip Abducted Leg Lifts

New Strength: Next 12 Weeks 12 Minute EMOM  – WEEK 11

Partner 1 Goes on 1st Minute

Partner 2 Goes on 2nd Minute

Rest While Partner is Going

5x-8x Reps  2KB Squat


Followed by 18 Min GO

Zero to Ninety: 4 Person Groups. Each Member has 90 sec to complete a certain number of reps of the prescribed exercise. If they finish early, they rest. If not, they go directly into next exercise. Repeat 3 Times for a total of 18 Mins

– 50x Double Unders 150x Singles

– 20x Sumo DL High Pull R:(50+/40+)W:(40+/30+)B:(25+/20+)

– 30x Goblet Seated Press R:(40+/30+)W:(30+/25+)B:(20+/15+)

– 35x KB Swings R:(60+/50+)W:(45+/35+)B:(30+/25+)



Wednesday: 12/6


Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.

  1. 20x KB Swings / rest repeat-> Jump Rope -> Hollow Hold
  2. 10x 1 KB Waiter Squats/Each Side / rest repeat -> Bear crawl / Crab Walk -> Side Plank Hold Right
  3. 10x 1 KB Row/Each Side / rest repeat -> Med Ball Toe Taps / Med Ball MTN Climbers -> Superman Hold
  4. 10x 1 KB Push Press /Each Side / rest repeat -> White Mailbox Run -> Side Plank Hold Left


Thursday:  12/7

Camper Named Assessed Ken M. A.K.A “The Professor”  

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the



Push Up,

TRX Laying Low Rows,  

There will be a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations + Run.

Cash Out with: 1,000M Run Scored off a sliding scale: subtracting 2 points every 20 secs

3:20 = 20, 3:40 = 18, 4:00 = 16, 4:20 = 14

RED: All Toe Push Ups,

WHITE: Half Toe/ Half Knee Push Ups, 6 rounds (Take off round 4 and 8)

BLUE: Standing TRX Rows, Knee Push Ups,  4 rounds (take off a round after each on round)


Friday: 12/8

“Step it Up”: 30 Minute AMRAP

Alternate Each RND with:

  • 300m Clifford Run (2nd White Mailbox on Left)
  • 25x Double Unders or 75x Singles
  • 10 Cals on Air Bike

– 10x Dips

– 12x (Total 6 / Side) 1-KB Renegade Row  R:(53+/35+)W:(40+/25+) B:KB Bent Row (40+/30+)

– 14x (Total 7 / Side) 2KB Suitcase Hold Step Ups R:(35+/30+)W:(25+/20+)B:(20+/15+)


Saturday 12/9

The Disappearing Act

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 7 exercises the next round #1 will disappear, and so on until 7 is the last one

1- Swings, 2- Squats (R/W: KB Goblet, B: No KB), 3-Push ups, 4- Sit up + MB Press (B Toe Touches), 5- Burpees 6- Plank, 7- KB High Pull