Aloha, All Kine family! As we wrap up 2024, we have an exciting final week of workouts planned. Let’s kick off the week with a focus on deadlifts and prepare to celebrate the New Year!
Key Highlights:
**Monday, December 30**:
**Deadlift**: This is the first of four weeks of Deadlifting. Build to a heavy set of 10, but not a max. We will go to 8s, 5s, & 3s, so leave room to build every week. Focus on maintaining a neutral spine & active core throughout each rep.
**Workout**: 10-minute AMRAP of kettlebell cleans, burpees, and kettlebell push presses.
**Tuesday, December 31 (New Year’s Eve)**:
**Workout**: Start with an 800-meter run, followed by 5 rounds of wall balls, air bike, lunges, and another round of air bike, finishing with an 800-meter run.
**Wednesday, January 1 (New Year’s Day)**:
**Rest Day**: Enjoy time with family and friends.
**Thursday, January 2**:
**Strength Focus**: Strict press for 15 minutes, building to a heavy weight with emphasis on lockout and core stability.
**Workout**: 15-minute cap for 6 rounds of rope climbs or strict chin-ups, strict ring dips, and alternating pistols.
**Friday, January 3**:
**Weightlifting**: EMOM of power cleans and hang power cleans, tailored for different skill levels.
**Workout**: 14-minute AMRAP of deadlifts and wall balls.
**Saturday, January 4**:
**Partner Workout**: 25 minutes of alternating rounds with power cleans and double or single unders, followed by an AMRAP of cal row.
As we close out the year, we wish everyone a happy holiday season and a wonderful New Year! Stay safe, enjoy your time with loved ones, and we look forward to seeing you in class this week!
