Workout of the Week
Welcome to another big week at All Kine CF! Here’s what’s coming up day-by-day. Get ready to lift heavy, move fast, and test your progress. Let’s level up!
Monday: Weightlifting + Conditioning
Weightlifting Focus:
Power Clean + Jerk
- Every 1:30 for 7:30 (5 total sets)
- Build to a strong, confident lift.
Quick Tip:
Explode through the hips, snap your elbows fast, and drive the bar overhead with intent.
Workout: For Time (20-minute cap)
- 1000m Run buy-in
- Then:
- 50 Doubleunders
- 9 Thrusters
- 50 Doubleunders
- 12 Thrusters
- 50 Doubleunders
- 15 Thrusters
- 50 Doubleunders
- 18 Thrusters
Quick Tip:
Pace your run, relax your arms for the jump rope, and settle into a steady thruster rhythm. The weight gets lighter as you move!
Tuesday: Assessment Day – Upper Body Pull
Today is about testing your pulling strength!
Assessment:
- 15 minutes to find heavy sets of 4, 3, 2, and 1 weighted pull-ups.
Quick Tip:
Keep your body tight, stay strict, and pull full range — chin well over the bar.
Workout: 18-Minute AMRAP
- 10 Chest-to-Bar Pull-ups
- 100ft Shuttle Run
- 14 Kettlebell Suitcase Deadlifts (alternate sides as needed)
Quick Tip:
Manage your pull-up breaks early, and use the shuttle run to stay moving without burning out.
Reminder:
Assessments help you see your progress — and set new goals!
Wednesday: Long Grind Day
Workout: For Time (30-minute cap)
First Part:
21-15-9
- Hang Power Cleans
- Burpees Over the Bar
Rest 8 minutes.
Second Part:
9-12-15
- Power Cleans
- Burpee Box Jump Overs
Quick Tip:
Stay smooth and deliberate. Control your breathing through the burpees, and reset quickly on the cleans. It’s a mental game — and you’re ready for it.
Thursday: Assessment Day – Ring Strength
Time to test your skills on the rings!
Assessment:
- Accumulate 4-6 strong sets of Ring Dips
or - 2-3 sets of Max Muscle-Ups
Quick Tip:
Prioritize clean, efficient reps over big sets. Tight body position wins.
Workout: For Total Reps (5 Rounds)
- 40 sec Ring Rows → 20 sec Rest
- 40 sec AbMat Situps → 20 sec Rest
- 40 sec Hand-Release Pushups → 20 sec Rest
- 40 sec Walking Lunges → 20 sec Rest
Quick Tip:
Consistent movement is key — find a sustainable pace and stick to it.
Reminder:
Use today to show off your hard work and improvement!
Friday: Weightlifting + Sprint Workout
Weightlifting Focus:
Power Snatch
- EMOM x 10
- 2 reps every minute
Quick Tip:
Punch under the bar quickly and commit to each lift. Quality over quantity!
Workout: 12-Minute AMRAP
- 15 Hang Power Snatches
- 200m Run
Quick Tip:
Cycle the barbell fast but stay controlled. Keep your run pace quick but manageable — you want to keep moving the entire time!
Let’s Crush It, All Kine Fam!
Stay consistent, stay strong, and use the assessments to track your growth. This is your chance to level up — let’s go get it!
