Hey All Kine fam!
Welcome to another week of training. Here’s your Workout of the Week, where we break down each day, give you quick tips, and set you up for success.
🚨 Big News: The Open Begins! 🚨
For the next three weeks, we’re bringing the energy with our in-house Open event. Grab a partner, earn points by dressing up, and tackle the Open workouts together. Check our Facebook group or the Chalk It Pro app for all the details!
Monday – Mobility & Conditioning
We’re starting the week by focusing on flexibility—your foundation for everything else.
🔹 Workout (15-min cap, 5 rounds):
✅ Ring Rows
✅ Lateral Line Jumps
✅ Pistol Squats
✅ Box Step-ups
💡 Tip: Prioritize quality over speed—especially for those pistol squats. Use a box or band if needed. No ego, just solid movement!
Tuesday – Weightlifting & AMRAP
Today is all about assessing your strength in weightlifting.
🔹 Strength: Choose between a Clean Complex or a Snatch Complex, working up to a heavy single.
🔹 Workout (13-min AMRAP):
✅ Power Cleans
✅ Toes-to-Bar
✅ 200m Run
💡 Tip: Keep your cleans smooth—don’t go too heavy too fast. Toes-to-bar? Stay controlled with your kip. The run? Use it as a chance to breathe and reset.
Wednesday – Single-Leg Strength & Conditioning
Time to build unilateral strength and improve stability.
🔹 Strength: Single-Leg KB Deadlifts to challenge balance and stabilizers.
🔹 Workout (8 rounds, 18-min cap):
✅ Burpee Bar Muscle-Ups
✅ Double-Unders
💡 Tip: Not ready for muscle-ups? Scale to burpee pull-ups or jumping pull-ups. For double-unders, keep your wrists relaxed and find a steady rhythm.
Thursday – Strict Press & Big Engine Work
Upper body strength meets endurance today.
🔹 Strength: Build to a heavy 4×3 Strict Press.
🔹 Workout (20-min cap):
✅ Row or Bike for Calories
✅ Walking Lunges
✅ Abmat Sit-Ups
💡 Tip: Pace yourself on the row/bike—don’t burn out too early. For lunges, keep your chest up and drive through the heel.
Friday – THE OPEN BEGINS! 🎉
It’s game time! The first workout of The Open is here.
✅ Dress up
✅ Support your partner
✅ Bring the energy
RX or scale, just show up and give it your best. Let’s make this an event to remember!
Final Thoughts
That’s the week, fam! Stay consistent, move well, and most importantly, have fun. And don’t forget—The Open is on! See you at the gym!
