The Kirk Workouts for The Week of 5/28-6/2

Tuesday: 5/29


Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side


5 Minute :20/:10 Partner “I Go, You Go”

– 2KB Squat R:(53+/45+) W:(40+/30+) B:(25+/20+)

  • 5 RNDS Each (Alternate Each :20)

  • Stress pace and bracing during weighted Strict Press

6 Minute: 4×5

– 2KB Suitcase Deadlift  R:(70+/40+) W:(45+/30+) B:(25+/20+)


Followed by 15 Minutes of “GO”


1st Min:10x (Total 5/Side) Kneeling Strict Press R:(40+/30+)W:(35+/25+) B:(20+/15+)

2nd Min: 10x (Total 5/Side) KB Bent Rows R:(60+/45+) W:(45+/35+) B:(40+/30+)

3rd Min:  10x Swings R:(60+/45+) W:(45+/35+) B:(40+/30+)

R: 12x = 60 of Each W: 10x = 50 of Each B: 6x = 30 of Each


Wednesday: 5/30

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

  • 3x Kneeling Shoulder CARS (Each Side)

  • 3x Prone Shoulder Lift Offs



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


Circuit 1:

Sumo Inchworm Shoulder Taps

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

Squat Jumps B: Squats

Circuit 2:

Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)

KB Swings  R:(60+/53+),W:(45+/40+),B:(30+/25+)

Superman Hold

Circuit 3:

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

KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)

Hollow Hold



Thursday:  5/31

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

Station 5: Sled Push Down & Back

Station 6: Wall Sit


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



Friday: 6/1

Burp n’Ball + Team Picture Game

Burp n’Ball – Burpees/Wall Balls switch every 30-seconds. 6 min max effort. Record reps for one big score.


Team Picture Game: Teams of 4 race around to each station to complete the required reps. Only 3 of the 4 teammates may be working at once. After completing

the final station, race back to draw a sheet of paper to play pictionary. The faster you get done with stations, the more time you’ll have with pictionary game. [Once the last team arrives to the game clock starts and everyone has 3 minutes to finish pictionary]. Team with most correct answers wins.

Station 1: 2000m Row (Each Person Rows 2x250m) [Only 2 ERGs per Team]

Station 2: 100 Pull Ups B:(TRX Pull Up) (25 Each)

Station 3: 100 Dips (25 Each)

Station 4: 100 KB Swings (25 Each) R:(60+/53+) W:(45+/40+) B:(35+/30+)


Saturday: 6/2

2 x 10 Minute Circuits 45:15 clock