Aloha All Kine ‘ohana,
This week blends focused weightlifting technique, high-quality hybrid training, partner challenges, and LIIT-style conditioning. The goal? Improve movement quality, sharpen your skills, and build resilience while keeping your training balanced and sustainable.
Here’s what’s ahead:
Monday – Weightlifting Pauses + Controlled Conditioning
Weightlifting (15 minutes):
Choose one and build to a heavy:
- 2 Cleans (pause at knee) + 1 Jerk (pause on catch)
OR - 1 Snatch (pause at knee)
Quick Tip:
Pauses are all about control. Stay patient, keep the bar close, and own each position before moving.
Metcon – For Total Time (20 min CAP):
2 Rounds:
- 15 Hang Power Snatch (75/55)
- 10 Overhead Squats (75/55)
- Rest 1:00
- 400m Run
- Rest 1:00
Repeat x 2
Quick Tip:
Smooth barbell cycling is key. Use the rest periods to recover and keep your runs steady.
Tuesday – Hybrid for Quality
5 Rounds – 40s on / 20s off:
- Singleunders
- Walking Lunges
- Pushups
- Shuttle Runs → Row/Bike
- Ring Rows
- Bear Complex (135/95)
Bear Complex:
1 Power Clean → 1 Front Squat → 1 Push Press → 1 Back Squat → 1 Push Press
Quick Tip:
Move deliberately, especially on the Bear Complex. This day is about quality over intensity — keep your form sharp.
Wednesday – Partner Core & Engine Test
Metcon – For Time (in Partners):
- 10-20-30-40 Toes to Bar
- 100-80-60-40 Doubleunders (each) — done at the same time
Buy-Out:
- 120/100 Cal Bike OR 1 Mile Run split between partners
Quick Tip:
Communicate on pacing and transitions. Stay relaxed on the rope and consistent on toes to bar — efficiency beats speed here.
Thursday – LIIT Stations + Core Series
AMRAP 8:00:
- 6 Burpees
- 6 Air Squats
- 6 Jumping Lunges
- 6 Shoulder Taps
- 1:00 Cardio
AMRAP 8:00:
- 12 Russian KB Swings
- 100m SA Farmers Carry (Right)
- 12 Cossack Squats
- 100m SA Farmers Carry (Left)
AMRAP 8:00:
- 30s Cardio → 6 DB Squats
- 30s Cardio → 6 DB Strict Press
- 30s Cardio → 6 DB Lunges
- 30s Cardio → 6 Lateral Raises
Quick Tip:
Keep a conversational pace — LIIT is about leaving class feeling energized, not wrecked.
Core Work:
3 Rounds:
- 15 Situps
- Max Unbroken Weighted Situps
3 Rounds:
- 6 Right Elbow to Floor
- 6 Left Elbow to Floor
- 10–15s Right Copenhagen Plank
- 10–15s Left Copenhagen Plank
- Walk 60s Between Rounds
3 Rounds:
- 10 Heel Overs
- Max Unbroken Toes to Bar → Hanging Knee Raises
- Walk 60s Between Rounds
Quick Tip:
Engage your core from the start — avoid rushing reps. Quality beats quantity in accessory work.
Friday – Front Squat Strength + Mixed Modal AMRAP
Strength: Front Squats (15 minutes):
- 4 x 5 Front Squats
- Build across sets
Quick Tip:
Elbows high, chest proud. Keep your midline braced throughout the lift.
Metcon – AMRAP 14 Minutes:
- 10 Chest-to-Bar Pullups
- 10 Power Cleans (135/95)
- 10 Box Jump Overs (24/20)
Quick Tip:
Break pullups early, cycle cleans smoothly, and stay light on your feet over the box.
Final Notes – Maui Strong
This week is a great mix of technical work, strength development, and sustainable conditioning. Remember — move with intention first, intensity second. That’s how you build the kind of fitness that lasts.
See you in class, All Kine fam. Let’s get after it.
– All Kine Coaching Team
