Good mix this week. Strength work, conditioning, pacing, and a little bit of grit 💪🏽
Everything was scalable, beginner-friendly, and designed to help members move better, get stronger, and build confidence inside the gym.
Monday
Strength: Deadlift
4 x 3 Deadlifts
Short and heavy. The goal here was quality reps and good positioning under load.
Tip:
Stay patient off the floor. Keep your lats tight and push through the legs before finishing with the hips.
Workout:
For Time
21-15-9
Power Cleans (135/95)
9-15-21 Burpees Over Bar
Fast and spicy. This one rewarded smart pacing and smooth barbell cycling.
Tip:
Don’t sprint the first round. Steady movement and controlled breathing usually win workouts like this.
Tuesday
Workout:
For Time – 25 min CAP
Buy-in:
1k/800m Row
5 Rounds
12 Glute Bridge Barbell Floor Press
24 Abmat Situps
Buy-out:
1k/800m Row
Longer conditioning piece with a good upper body burn and core fatigue.
Tip:
Use the row to settle the breathing. Stay consistent on the floor press instead of hitting one fast round and fading out.
Wednesday
Strength: Front Squats
Build to a Heavy 3
A solid midweek strength session focused on positioning, core stability, and leg strength.
Tip:
Big breath before every rep. Elbows high and chest tall through the whole squat.
Workout:
15 Minute AMRAP
200m Run
15 Russian KB Swings
15 Wall Balls
Simple workout. Tough pacing.
Tip:
Find a sustainable run pace early. Smooth transitions mattered more than all-out speed.
Thursday
Workout: Recovery Bodybuilding Flow – Flush Mode
4 Rounds For Quality
400m Easy Run or 500m Row
12 DB Front Squats
12/side DB Bent Over Rows
40 Single Unders or :40 Jump Rope
12 Alternating Reverse Lunges
:45 Forearm Plank Hold
Lower intensity day focused on movement quality, recovery, and getting blood flowing.
Tip:
Move with control. Recovery days help members feel better for the next hard session.
Friday
Strength: Power Snatch
EMOM x 10
2 Power Snatches
Fast, technical work to finish the week.
Tip:
Stay aggressive through the hips and finish the pull before rushing under the bar.
Workout:
12 Minute AMRAP
6-9-12-15-18…
Power Snatches (95/65)
50 Single Unders
Grip, lungs, and pacing all got tested here.
Tip:
Keep the jump rope relaxed. Wasted energy there adds up fast during ascending reps.
Another fun week with beginners, experienced athletes, busy parents, and everyone in between putting in work together here in Wailuku 🤙🏽
Looking for a supportive gym on Maui where workouts are scalable and coaches meet you where you’re at? Come check out All Kine Community & Fitness.
