Welcome to another week of training at All Kine. We’re kicking off Week 1 of our 4-week Squat Endurance cycle, alongside hybrid conditioning, skill-based lifts, and partner work to keep you progressing. Check out what’s ahead, including our special July 4th holiday class schedule on Friday.
Monday – Squat Endurance & Push/Lunge Conditioning
Strength: Squat Endurance
- 15 minutes
- 3 sets of 12 Back Squats @ 75% of your goal squat endurance weight
- Rest at least 2 minutes between sets
Quick Tip:
Focus on strong bracing and steady tempo — don’t rush the reps, and aim for consistent depth each set.
Metcon – For Time (10 min CAP):
8-12-16 reps of:
- Single Arm Dumbbell Push Press (each side, 50/35)
- 50ft Single Arm Dumbbell Walking Lunges
Quick Tip:
Keep your core tight through the lunges to avoid tipping side to side. Pick a weight that challenges you but allows full range of motion.
Tuesday – Hybrid Conditioning for Quality
5 Rounds:
40 seconds on / 20 seconds off at each station:
- Singleunders
- Russian Kettlebell Swings
- 50ft Shuttle Runs
- Pushups or Dips
- Row or Bike
- Ring Rows
Quick Tip:
Stay intentional. Think movement quality over max reps. Use the work/rest timing to practice good breathing patterns.
Wednesday – Jerk Complex & Row/Hang Power AMRAP
Strength: Jerk Complex
12 minutes to build to a heavy:
- 1 Push Press
- plus 2 Jerks
Quick Tip:
Drive through your legs and keep a stacked, vertical torso. Commit to a solid lockout overhead.
Metcon – AMRAP 20 minutes:
Buy-in: 2k Row (men) / 1.5k Row (women)
then with remaining time:
- 10 Toes to Bar
- 20 Hang Power Cleans
Quick Tip:
Don’t blow out your energy on the row — settle into a moderate pace so you can attack the cleans and toes-to-bar with good technique.
Thursday – LIIT & Strength Finisher
LIIT AMRAP 20:00:
Ascending ladder (2-4-6-8…):
- Air Squats
- Cossack Squats (weight optional)
- Bodybuilders
plus 1 minute of cardio between rounds
Quick Tip:
Control your range of motion, especially in the Cossack squats. Stay smooth and steady through the bodybuilders.
Strength Finisher:
- 50 Narrow Dumbbell Squats (as few sets as possible)
- then max unbroken Pulsing Squats (weight optional)
Quick Tip:
Stay upright through your chest and manage your breathing — small, controlled pulses win over sloppy fast reps.
Friday – July 4th Holiday Workout: “1776”
One Class Only – 7:00 AM
Partner Workout For Time:
- 17 Box Jumps (30/24)
- 76 Pushups
- 17 Pullups
- 76 Toes to Bar
- 17 Hang Power Cleans (155/105)
- 76 Double Unders
- 17 Shoulder to Overhead (155/105)
- 76 Burpees
- 17 Wallballs (20/14)
- 76 Calorie Row
How It Works:
Each athlete completes 17 reps of the “17” movements, while together you complete 76 reps of the “76” movements. Work together, communicate, and keep transitions smooth.
Quick Tip:
Divide early and often — break big sets so you can maintain consistent effort and support your partner.
– All Kine Coaching Team
