✨ Bring a Friend Week – All Week Long ✨
All week long, we’re opening the doors for Bring a Friend Week — an opportunity to introduce your crew to All Kine’s training. Each workout is approachable, scalable, and built with teamwork, movement quality, and fun in mind. Whether it’s someone’s first time or fiftieth, this is a great week to share the experience.
Monday – Deadlift Assessment + Conditioning
Strength – Deadlift
15 minutes:
- 4-3-2-1 Deadlift
- Build to a strong single with good form
Quick Tip:
Focus on posture and control over heavy load. This is a great day to re-establish a baseline or teach new members the deadlift.
Metcon – For Total Time (20 min CAP)
3 Rounds:
- 15 Plate Ground-to-Overhead
- 10 Burpees to Plate
- 100ft Shuttle Run
Rest 3:00, then repeat the 3 rounds again
Quick Tip:
Move steady through the burpees and finish the shuttle runs strong. It’s all about pacing and repeatability.
Tuesday – Hybrid Team AMRAP
Teams of 3 – 15 Min AMRAP:
- Partner 1: 12 Russian Kettlebell Swings (53/35) + 80ft Sled Push
- Partner 2: Max Calorie Row
- Partner 3: Rest
Quick Tip:
Quick transitions and clear communication make a difference. Great chance for friends to jump in—no prior experience needed.
Wednesday – EMOM Partner Conditioning
In Teams of 2 – EMOM x 20 Minutes:
45 seconds work / 15 seconds rest at each station:
- Bike / Row / Ski
- Slam Balls
- Up Downs
- Air Squats
Quick Tip:
This day is all about teamwork, shared effort, and pacing. Keep reps consistent across rounds and encourage your partner.
Thursday – LIIT + Strength Progression
LIIT Circuit – TABATA Format:
4 minutes per station (20 sec on / 10 sec rest x 8):
- Sumo Squat + Cross Crunch
- Row/Bike/Ski
- Lunges (bodyweight or weighted)
- Plank + Cross Crunch
- Single-Leg Dumbbell Deadlifts
Quick Tip:
Move with intention, not intensity. Keep breathing consistent and focus on quality over speed.
Strength Progressions – 3 Blocks
All movements should be heavier than last week. Stay moving between rounds.
Block 1 – Back Squats (3 rounds):
- 6 reps
- Walk 60 seconds between rounds
Block 2 – Glute & Calf Focus (3 rounds):
- 6 Barbell or DB Hip Thrusts
- 6 Right + 6 Left Single-Leg Calf Raises
- Walk 60 seconds between rounds
Block 3 – Single-Leg Stability (3 rounds):
- 6 Heel-Elevated Narrow DB Squats
- 6 Right + 6 Left Assisted Box Step-ups
- Walk 60 seconds between rounds
Quick Tip:
Keep moving between sets—use the walk to stay warm and ready.
Friday – Upper Body Strength + Lactic Test
Strength – Floor or Bench Press
15 minutes:
- 3 sets of 3 reps
- Building to a strong working weight
Quick Tip:
Use a spotter, keep your elbows controlled, and focus on full range.
Metcon – Choose Your Challenge
Option 1: Assess Lactic Tolerance
Coaches will guide this test-style format, designed to measure your sprint capacity and recovery.
OR
Option 2: For Time – Classic 21-15-9
- Thrusters (95/65)
- Pullups
Quick Tip:
This is a benchmark-style test. Stay smooth through the 21s, hold your pace on the 15s, and finish fast on the 9s. Break early to maintain form.
Final Reminder
This is the week to share what you love. Bring your people. Show them what All Kine is about: quality coaching, real progress, and workouts that meet you where you are. All levels, all welcome.
We’ll see you—and your friends—in class.
– All Kine Coaching Team
