Aloha All Kine ‘ohana! This week’s All Kine Weekly Workouts bring quality movement, strength cycles, conditioning, and skill work as we start Week 1 of our Squat Endurance assessment. Move smart and build your foundation.
Let’s get into it 👇
Monday – Strength Flow & Quality Work
For Quality (4-minute stations):
- 12 Single-Arm KB Push Press (70/53)
- 100ft Suitcase Carry
- 3/2 Wall Walks
- AMRAP Bent-Over KB Rows (remaining time)
Rest 2:00 → Repeat x5
Quick Tips:
- Keep the push presses crisp — don’t rush overhead.
- Suitcase carry: keep ribs down and walk tall.
- Wall walks: move slow and controlled — quality > speed.
- Rows: pull with the back, not momentum.
This is a “move well” day. No need to smoke yourself — focus on strength and control.
Tuesday – Squat Endurance Cycle Begins
Strength – Squat Endurance (Week 1)
- Build to a moderate 20 Back Squats
Metcon – For Time (20 min CAP):
- 1000/800m Row → 10 Burpee Box Jumps
- 750/600m Row → 15 Burpee Box Jumps
- 500/400m Row → 20 Burpee Box Jumps
- 250/200m Row → 25 Burpee Box Jumps
Quick Tips:
- Squats: Pick a weight you can move smoothly for all 20 reps — no grindy reps today.
- Row pacing: stay at about conversation pace + effort, not sprint.
- Burpee Box Jumps: keep rhythm — step or jump, but stay consistent.
- Save a little gas for the final 25 burpees.
This is a mental conditioning piece — steady, patient, don’t blow up early.
Wednesday – Weightlifting + Classic Skill Test
EMOM x 8 (alternating minutes):
- 10 Arch-Hollow Swings + 1 Ring Muscle-Up
- 3 Power Snatch
Metcon – “Amanda” (15 min CAP):
9-7-5
- Ring Muscle-Ups
- Snatches (135/95)
Quick Tips:
- On RMUs: tighten your swing — arch/hollow is your best friend.
- Snatches: bar close, punch fast — keep it smooth, not rushed.
- Break early so you don’t redline too soon.
- “Amanda” rewards clean technique more than brute strength.
A tough but fun day — lots of skill exposure and overhead confidence.
Thursday – Upper Body Strength + Conditioning AMRAP
Strength (15 minutes):
- 5 x 5 Bench Press, building each set
Workout – AMRAP 15 Minutes:
- 20/15 Pushups
- 30 Abmat Situps
- 40 Air Squats
- 50 Doubleunders
Quick Tips:
- Bench: Think “drive the feet, squeeze the lats.”
- Pushups: break early — avoid burnout on round 1.
- Air squats: smooth reps, don’t rush form.
- Doubleunders: breathe and relax your shoulders — it helps everything.
A nice combo of upper body strength and full-body conditioning.
Friday – Deadlifting + Power Clean Finisher
Strength (15 minutes):
- 4 x 8 Deadlifts, building
Workout – For Total Reps:
3 Rounds:
- 3:00 → Run 300m + AMRAP Power Cleans (155/105)
- Rest 2:00
Quick Tips:
- Deadlifts: moderate weight, clean tempo — no rushed reps.
- The workout is all about efficient cycling after the run.
- Choose a clean weight you can move confidently for singles or small sets.
- Use the 2-minute rest wisely — deep breathing and shakeout.
You’ll feel strong and athletic closing the week with this one.
Final Notes – Move Smart, Stay Consistent
This week brings a healthy balance of quality strength work, skill building, and longer conditioning. Tuesday starts our Squat Endurance cycle — be patient with yourself, move well, and choose weights that support your long-term progress.
Keep showing up. Keep moving smart. Keep that mindset strong.
See you in class, All Kine fam!
– The All Kine Coaching Team
