Hey everyone, welcome to this week’s Workout of the Week at All Kine CrossFit! Get ready for five days of challenging and rewarding workouts. Let’s dive in!
Monday: Weightlifting & Barbell Complex We kick off the week by building to a heavy lift. Choose between:
- 2 Clean pauses at the knee + 1 Jerk pause on the catch
- 1 Snatch with a pause at the knee
Then, for the workout:
- Every 3 minutes for 5 rounds:
- Deadlift
- Power Cleans
- Front Squats
💡 Tip: This is a complex—keep the barbell moving unbroken. Focus on maintaining a strong core, and control the bar path.
Tuesday: Full-Body Burner For total time, with a 20-minute cap:
- 2 Rounds of:
- Handstand Pushups
- Box Jump Overs
- Burpees
- Front Step Lunges
- Rest 1:00, then repeat 3 times.
💡 Tip: Pace yourself! The short rest breaks mean you’ll need to manage your energy wisely.
Wednesday: Strength & Partner Workout
- Strength: Romanian Deadlifts 4 x 8, building to a heavy load.
- Workout: Partner up for a 20-minute challenge:
- 6 Rounds of:
- Russian Kettlebell Swings
- V-ups
- Unbroken Double-Unders
- While one partner works, the other is on the rower or bike for max calories.
- 6 Rounds of:
💡 Tip: Communicate with your partner and push the pace on the row/bike to rack up those calories!
Thursday: Endurance & Gymnastics
- 18-Minute AMRAP:
- Ring Muscle-Ups
- Thrusters
- 400m Run
💡 Tip: Break up the Ring Muscle-Ups early if needed. Keep thrusters efficient and smooth to save energy for the run. Push the run without redlining.
Friday: Strength & Dumbbell Conditioning
- Strength: 4 x 5 Strict Press, building to a heavy load.
- Workout: For time, 15-minute cap:
- 3 Rounds of:
- Hang Dumbbell Snatch
- Dumbbell Box Step-Ups
- Hang Dumbbell Clean
- Dumbbell Box Step-Ups
- 3 Rounds of:
💡 Tip: Keep a firm grip on the dumbbells—fatigue will kick in fast! Focus on steady breathing to stay in control.
That’s your Workout of the Week! Push hard, stay consistent, and let’s get after it! See you at the gym!
