This week we’re bringing the balance: powerful Olympic lifts, total-body strength builders, and functional conditioning that keeps your engine sharp and your movement crisp. Whether you’re working on skill, volume, or just showing up with intent — we’ve got something for you every day.
Let’s take a look at what’s coming up:
Monday – Weightlifting & Climbing Rep Conditioning
Weightlifting (Every 90 sec x 6 sets):
- 1 Hang Clean
- 1 Jerk
Building across sets
Quick Tip:
Focus on footwork and bar path. Smooth from the hang and explosive overhead. Don’t chase weight — chase precision.
Metcon – 18-Minute AMRAP:
- 6-9-12-15-18…
• Medball Pushups
• Wallballs (20/14) - 200m Run after each round
Quick Tip:
This one gets spicy fast. Break early on pushups, keep wallballs snappy, and use the run to reset your breathing.
Tuesday – Hybrid for Total Reps
30 sec on / 30 sec off – 7 Rounds:
- Row → Bike → Ski Erg
- 1 Round of Pullup Complex
- Doubleunders
- 1 Round of “Macho Man”
What’s 1 Round?
- Pullup Complex = 3 Pullups + 2 Chest-to-Bar + 1 Bar Muscle-Up
- “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks
Quick Tip:
Today’s all about quality volume. Hit each pullup and clean complex with good mechanics. Let the 30-second format guide your effort — not your ego.
Wednesday – Push Press Progression + Press Pyramid
Strength: Push Press (15 minutes):
- Accumulate 5–7 sets of 5 reps
- Build to a strong working weight
Quick Tip:
Brace before each rep. Use your legs, but don’t lose your core. Your finish should be fast and locked out.
Metcon – For Time (20 min CAP):
Pyramid Format:
- 10 Ring Pushups → 10 Strict Press → 50 Abmat Situps
- 20 Hand-Release Pushups → 20 Push Press → 50 Abmat Situps
- 30 Pushups → 30 Push Jerks → 50 Abmat Situps
Quick Tip:
Manage shoulder fatigue — this one stacks quickly. Break your presses early and keep your situps moving.
Thursday – LIIT Full-Body Flow + Core Finisher
AMRAP 25:00:
- 10 Devil Press
- 20 Dumbbell Flys
- 30 Dumbbell Lunges
- 40 Russian Twists (L+R = 1)
- 50 Pulsing Squats
Every 2 minutes: 100m Jog or Run
Quick Tip:
Keep a conversational pace and stay steady. This workout is designed to energize you, not burn you out. Choose weights that allow for continuous flow.
Core Block:
TABATA (8 rounds, 20s work / 10s rest):
- Hollow Hold or Bent Hollow Hold
Then 3 Rounds:
- 30s Flutter Kicks
- 30s Heel Taps
Walk 60s between rounds
Finisher:
- 50 Situps (as few sets as possible)
- Max Reps of Unbroken Russian Twists
Quick Tip:
Hold tension, not your breath. Keep movement clean and low to the ground — small details = big results.
Friday – Tempo Strength + Gritty Conditioning
Strength: Back Squat (15 minutes):
- 3 Back Squats @ 22X1 tempo
- Build to a heavy, end at 80%+
Quick Tip:
2 seconds down, 2-second pause, explode up. This is about control, not max effort — don’t rush the bottom.
Metcon – For Time:
6 Rounds:
- 12 Medball Clean Wallballs (20/14)
- 8/6 Chinups
- 30 Doubleunders
Quick Tip:
This triplet will test your coordination, timing, and grip. Keep transitions tight, stay light on the rope, and keep breathing consistent.
Final Notes – Keep Showing Up
August is all about consistency. This week delivers skill, conditioning, and strength without overloading the system. If you’re feeling tired, scale where you need. If you’re feeling sharp, challenge yourself to go cleaner, not just heavier.
We’re proud of your progress, and we’re always here to support the journey.
– All Kine Coaching Team
