Aloha All Kine ‘ohana,
We’ve made it to the final week of our Squat Endurance progression — next week, we’ll assess. This is a great chance to build confidence, focus on quality reps, and finish the cycle strong. You’ll also see classic conditioning, functional strength, and longer hybrid efforts that support your overall engine and resilience.
Let’s check out the week ahead. As always, show up, move with intention, and support each other in the process.
Monday – Final Squat Endurance Week + Burpee Conditioning
Strength: Squat Endurance (15 minutes)
- 5 Back Squats @ goal SE weight
OR - 20 Back Squats @ 90% of goal SE weight
Quick Tip:
This is your last building week before assessment. Stay tight in the bottom and commit to your tempo. Trust your training — you’re stronger than Week 1.
Metcon – For Time (15 min CAP):
- 40-30-20-10 Air Squats
- 15 Burpees to Plate after each round
Quick Tip:
Stay consistent on squats and break early on burpees if needed. Breathe in the transitions — pacing is everything.
Tuesday – Long Hybrid Grind
AMRAP 35 Minutes:
- 20 Strict Press (45/35)
- 10 Pushups
- 200m Run
- 20 Barbell Lunges (45/35)
- 20 Wallballs (20/14)
- 15/12 Cal Bike → 200m Run
Quick Tip:
Today’s about volume and quality. Keep the barbell light and move with consistency. This is a great day to test pacing and stay in your zone for 35 minutes.
Wednesday – Pulling Strength + Mixed Pull/Posterior Conditioning
Strength: Pullups (15 minutes)
- Build to a heavy set of 3 Weighted Pullups
Quick Tip:
Control both the pull and the descent. Keep your lats active and avoid swinging — strength lives in the details.
Metcon – For Time (15 min CAP):
Part 1:
- 15-12-9
• Pullups
• Deadlifts (185/135)
Rest 2:00
Part 2:
- 6-9-12
• Chest-to-Bar Pullups
• Deadlifts (235/165)
Quick Tip:
Break the early sets to stay fresh. This is grip-intensive — conserve your pull and brace hard for the heavier barbell in part two.
Thursday – LIIT: Upper Body Flow + Strength Block
AMRAP 20:00 (Flow Format):
Each new section adds movements:
- 5 Devils Press
- 10 Up Downs
- 15 Dumbbell Thrusters
- 20 DB Bench/Floor Press
- 25 DB Overhead Tricep Extensions
- 30 Shoulder Taps
If you finish before 20:00 is up, continue with light cardio until time is up or move straight to strength.
Quick Tip:
This workout is meant to give you life — not take it away. Move at a conversational pace and choose weights that feel solid but sustainable.
Strength Block:
3 Rounds:
- 12 Bench Press or DB Bench/Floor Press
- 12 Dumbbell Strict Z Press
- Walk 60s between rounds
Then 3 Rounds:
- 6 Ring Dips (or 10 Bench Dips)
- 12 Skull Crushers
- Walk 60s between rounds
Quick Tip:
No sitting! Stay lightly active between rounds to keep energy flowing. Focus on range and control with all upper-body movements.
Friday – Weightlifting + Functional DB Conditioning
Weightlifting (15 minutes):
Choose one complex and build to a heavy set:
- 1 Clean + 2 Front Squats + 1 Jerk
OR - 1 Snatch + 2 Overhead Squats
Quick Tip:
Focus on bar path and clean footwork. Keep the bar close, catch with control, and reset your breath between lifts.
Metcon – AMRAP 20 Minutes:
- 30 Double Unders
- 12 Hang Power Cleans
- 9 Push Press
Every 4 minutes:
- 15 Weighted Situps
Quick Tip:
Manage transitions and keep your shoulders fresh. Break up double unders early if needed, and treat situps as a reset, not rest.
Final Notes – Maui Strong
This week is a great balance of push, pull, pace, and precision. Whether you’re chasing progress on your squat endurance or just showing up to move, you’re right where you need to be.
As we wrap this cycle, be proud of what you’ve built so far — and keep the momentum going into next week’s assessment.
Mahalo for training with us — see you in class.
– All Kine Coaching Team
