What’s up All Kine ‘ohana! Here’s the Workout of the Week rundown. We’ve got a big week of strength, sweat, and community, so let’s get into it.
Monday – Memorial Day Murph 🇺🇸
We’re honoring Memorial Day with the hero workout:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
Wear a vest if you’ve got one.
💡 Quick Tip: This one’s all about pacing and purpose. Break it up smart — 20 rounds of 5-10-15 works well for most. Modify movements to match your level. Do it with a buddy. Remember the purpose — this workout honors real people. Show respect through effort, not ego. Murph isn’t just a workout — it’s a tribute. Show up with heart.
🫶 Stick around after — we’re hosting a community potluck. Bring something to share, connect with your fellow athletes, and celebrate the day with food, laughter, and gratitude.
Tuesday – Hybrid Conditioning
Three 8-minute AMRAPs with 2 minutes rest in between:
Part 1:
- 250m Ski or 20 Slamballs
- 20 Wallballs
- 100m Finger Plate Carry
Part 2:
- 250m Row
- 8 Burpee Over Rower
- 20 Russian Swings
Part 3:
- 250m Run
- 10 Squat Jumps
- 10 KB Deadlifts
💡 Quick Tip: Don’t redline early. Use the cardio machines to reset your breath. Pick steady, repeatable pacing. Wallballs and swings? Go unbroken if you can. This is classic Hybrid — functional and fun.
Wednesday – Strength Work + Classic Conditioning Test
Strength EMOM x 10:
- 3 Deadlifts
- 4–6 Strict Toes-to-Bar
Metcon: OPEN 13.2 – 10 min AMRAP
- 5 Shoulder-to-Overheads
- 10 Deadlifts
- 15 Box Jumps
💡 Quick Tip: This is a beautiful combo of power and pacing. Stay tight on your pulls, choose a shoulder-to-overhead that keeps you moving, and be smart on the box — step down if your legs feel heavy.
Thursday – Movement & Recovery with Intention
EMOM 20:00
- Devil Press
- Cardio of your choice
- Around-the-World Curls
- Cardio again
Strength Circuits:
- Pull-up Negatives or Upright Rows
- Lat Pull-downs or Pull-overs
- Tempo DB Curls and Pulsing Curls
- Barbell Rows and Flies
💡 Quick Tip: Today is all about lower intensity, not lower value.
🧠 Progress over perfection. Grace over guilt.
If you’re feeling run-down or just need to move gently, this is your day. Show up, move how you can, and remember — something is always better than nothing. This is training that builds you up, not breaks you down.
Friday – Weightlifting + Ladder Metcon
Weightlifting – 12 minutes to build to a heavy:
- 1 Hang Power Clean + 1 Power Clean
Metcon – 15-min AMRAP:
- 3-6-9-12…
- Squat Cleans
- 12 Toes-to-Bar
- 200m Run
💡 Quick Tip: Start smooth. Grip will be the limiter, so pace accordingly. Move well in the lifts, breathe through the run, and keep calm on toes-to-bar. Build the ladder one set at a time.
That’s your All Kine workout of the week! From honoring heroes to building strength and showing up with heart, we’re here to support progress at every level. Keep moving, stay kind to yourself, and we’ll see you on the floor.
