e are officially in the thick of “Resolution Season.” The gym is buzzing, the barbells are moving, and everyone is focused on getting stronger, faster, and leaner. It’s inspiring to see so many of you doubling down on your “get healthy” goals for 2026.
But here is a quick reality check: Fitness is more than skin deep.
We spend hours working on the “outside”—perfecting our squat form, building muscle, and shedding body fat. But just because the engine looks shiny under the hood doesn’t mean everything is running smoothly in the internal system.
Why the “Inside” Matters
You can be the fittest person in the room and still have underlying deficiencies or imbalances. Blood work and a routine physical are like a diagnostic scan for your body. They provide a baseline for things that a PR on your back squat simply can’t tell you:
- Hormone Health: Are your cortisol or testosterone levels affecting your recovery?
- Micronutrients: Are you low on Vitamin D or Iron (common culprits for “mystery fatigue”)?
- Inflammation: How is your body actually handling the stress of training and life?
- Organ Function: Are your kidneys and liver keeping up with your high-protein diet and supplements?
Data-Driven Fitness
We love data at the gym—we track our reps, our times, and our weights. Think of your blood work as the ultimate data set. It allows you to stop guessing and start precision-tuning your nutrition and recovery.
Our Challenge to You: As you’re scheduling your workouts this month, schedule a visit with your primary care physician or a lab. Get the blood work done. Check your blood pressure.
Let’s make sure that the healthy body you’re building on the outside is supported by a healthy system on the inside.
Yes there is a Kilo App for both Apple and Google. You can also use the website, but the app is more convenient.
The workouts are posted in 3 locations now
1- On the Blog section of the main website
2- 8pm Daily emails for the next days WOD
3- On the Kilo app, click on the class, then programming
For the chat features, please join our WhatsApp Group, When doing do please put your name in your WhatsApp profile so we know who is posting.
MONDAY
A) EMOM 15
Min 1 – 15-20 Lateral KB Swings (53/35)
Min 2 – :30-40 Banded Pallof (L)
Min 3 – :30-40 Banded Pallof (R)
Min 4 – 10-12 Renegade Rows (50/35)
Min 5 – Rest
B) AMRAP 12
12 Single Arm KB Swings (Alternating, or otherwise) (53/35)
20 Wall Balls
12 Box Jumps
TUESDAY
A) Clean & Jerk
5-5-3-3-3-2-2-1
RPE 5-9
Start light, technique is key.
Add weight, working up to a heavy single – not at the sacrifice of technique.
B) 5 Rounds FT
20/16 Cal Row
10 DB Ground-to-Overheads (2x 50/35)
20 Sit Ups
Time cap:
WEDNESDAY
A) Front Squats
Working up to a heavy 3RM For today.
6-6-5-5-3-3
B) AMRAP 16
20 Alt DB Snatch (50/35)
16 DB Lateral Box Step Overs
14 DB Front Rack Lunges
THURSDAY
A) 3-4 Supersets
A. Single Arm KB Deadlifts (AHAP) 8-10 / Arm
B. Single Arm DB Press (Seated or Standing) 8-10/ Arm
B) AMRAP 20
2 Deadlifts (185/125 or RPE 6-7)
2 Sandbag to Shoulder (150/100 or RPE 7-8)
2 Burpee to Target
+ 2 reps each round
FRIDAY
A) Bench Press
6 Sets @ RPE 7-9
Working up to a 5RM for the Day
B) 5 Rounds FT
500m Row
15 T2B
10 DB Bench Press (2x 50/35, or Sandbag)
SATURDAY
A) Soul Crusher
B) Partner WOD
