Hey everyone! Hope you had an awesome time watching the Super Bowl! How was the game for you? Now that the big game is over, it’s time to get back to business with this week’s Workout of the Week at All Kine CrossFit. We’ve got a solid mix of strength, conditioning, and endurance to keep you moving and pushing your limits. Let’s jump right in!
Monday: Weightlifting & Sprint Work
Strength:
15 minutes to build to a heavy complex:
- 1 Power Clean + 1 Clean
WOD (Workout of the Day):
For Time – 15 min CAP.
- 10 Rounds:
- 3 Power Clean & Jerks
- 3 Burpees Over Bar
Quick Tip:
Stay explosive on the cleans—drop under the bar and don’t muscle it. For the burpees, maintain control and keep moving!
Tuesday: Leg & Core Endurance
AMRAP (As Many Rounds As Possible) – 18 Minutes
Ascending ladder of:
- Single Dumbbell Walking Lunges
- Anchored Medball Sit-ups
After each set, perform a 100ft Shuttle Run.
Quick Tip:
Focus on a steady pace—don’t burn out early. Keep your core engaged during the sit-ups to protect your lower back.
Wednesday: Strength & Conditioning
Strength:
Every 1:30 for 5 sets – 3 Weighted Pull-ups (progressively building)
Workout:
For Time – 18 min CAP
- 5 Rounds:
- Pull-ups
- Deadlifts
- 200m Run
Quick Tip:
Manage your grip and break up the pull-ups early if necessary. Keep your deadlifts smooth and controlled—no bouncing!
Thursday: Power & Conditioning
For Total Calories:
5 Sets:
- 5 Front Squats
- 5 Thrusters
- 20 Seconds Max Effort on the Assault Bike
Rest at least 2 minutes between sets.
Quick Tip:
The bike is all about effort! Push hard, but be sure to save some energy for the lifts. Control your breathing through the squats and thrusters.
Friday: Strength & Long Effort Conditioning
Weightlifting:
15 minutes to build to a heavy complex:
- 4 sets of 3:
- 1 Clean Pull + 1 Clean
Workout:
For Total Time – 25 min CAP
- 3 Rounds:
- Double-Unders
- Russian Kettlebell Swings
- Rest 1:00
- Then Calorie Row
- Rest 1:00
- Repeat x2
Quick Tip:
Stay relaxed on the double-unders to avoid tripping. Use your hips for power on the swings, and push hard on the row—it’s your biggest chance to rack up calories!
That’s a wrap on this week’s Workout of the Week at All Kine CrossFit! Push yourself, focus on good form, and keep making those gains. See you in the gym! 💪
Remember, each session is an opportunity to get stronger, faster, and better. Stay consistent and let’s crush these workouts together!
