Daily Workout #24-36
On Monday, we will kick the week off with some positional work, pulling strength, a tough aerobic piece, and a lot of core work. On Tuesday, we start our high rep walking lunge progression and then do a gymnastics pulling-based workout. Wednesday, we have a Jerk complex and a very short and intense workout for you to get after. Thursday, we have a hang clean EMOM and then 4 5-minute workouts that will give you a real upper body pump. On Friday, we finish the week off with some push-and-pull work in the skill and a team workout from the Games.
Monday:
Strength:
A) Double KB Overhead Hold
B) Toes to Bar
C) Gorilla Rows
Conditioning:
3 rounds for time
1000m row
10 Lengths Carry
10 Toes to Bar
Tuesday:
Strength:
Dumbbell Walking Lunges
Conditioning:
7 min AMRAP
5 BMU
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min AMRAP
10 C2B
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min amrap
15 Pull Up
15 Box Jump
20 KB Goblet Squats
Wednesday:
Strength:
A) Push Press + Push Jerk + Split Jerk
B) Split Jerk
Conditioning:
For time:
30 STOH (50/30)
20/15 cal Assault bike
20 burpees to target
Thursday:
Strength:
A) Hang Clean High Pull + Hang Squat Clean
B) & C) Hang Squat Clean
Conditioning:
2 Rounds
5 min AMRAP
5 Dumbell Hang Power Clean
10 renegade rows (50/35)
Rest 2 mins
5 min amrap
30 DU
12 KB Swings
Rest 2 mins
Friday:
Strength:
A) Strict Pull Ups
B) Dumbbell Bench Press
Conditioning:
Finishing the week in 3s, grab two others and get ready to end the week with a bang!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
On Monday, we will kick the week off with some positional work, pulling strength, a tough aerobic piece, and a lot of core work. On Tuesday, we start our high rep walking lunge progression and then do a gymnastics pulling-based workout. Wednesday, we have a Jerk complex and a very short and intense workout for you to get after. Thursday, we have a hang clean EMOM and then 4 5-minute workouts that will give you a real upper body pump. On Friday, we finish the week off with some push-and-pull work in the skill and a team workout from the Games.
Monday:
Strength:
A) Double KB Overhead Hold
B) Toes to Bar
C) Gorilla Rows
Conditioning:
3 rounds for time
1000m row
10 Lengths Carry
10 Toes to Bar
Tuesday:
Strength:
Dumbbell Walking Lunges
Conditioning:
7 min AMRAP
5 BMU
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min AMRAP
10 C2B
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min amrap
15 Pull Up
15 Box Jump
20 KB Goblet Squats
Wednesday:
Strength:
A) Push Press + Push Jerk + Split Jerk
B) Split Jerk
Conditioning:
For time:
30 STOH (50/30)
20/15 cal Assault bike
20 burpees to target
Thursday:
Strength:
A) Hang Clean High Pull + Hang Squat Clean
B) & C) Hang Squat Clean
Conditioning:
2 Rounds
5 min AMRAP
5 Dumbell Hang Power Clean
10 renegade rows (50/35)
Rest 2 mins
5 min amrap
30 DU
12 KB Swings
Rest 2 mins
Friday:
Strength:
A) Strict Pull Ups
B) Dumbbell Bench Press
Conditioning:
Finishing the week in 3s, grab two others and get ready to end the week with a bang!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
On Monday, we will kick the week off with some positional work, pulling strength, a tough aerobic piece, and a lot of core work. On Tuesday, we start our high rep walking lunge progression and then do a gymnastics pulling-based workout. Wednesday, we have a Jerk complex and a very short and intense workout for you to get after. Thursday, we have a hang clean EMOM and then 4 5-minute workouts that will give you a real upper body pump. On Friday, we finish the week off with some push-and-pull work in the skill and a team workout from the Games.
Monday:
Strength:
A) Double KB Overhead Hold
B) Toes to Bar
C) Gorilla Rows
Conditioning:
3 rounds for time
1000m row
10 Lengths Carry
10 Toes to Bar
Tuesday:
Strength:
Dumbbell Walking Lunges
Conditioning:
7 min AMRAP
5 BMU
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min AMRAP
10 C2B
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min amrap
15 Pull Up
15 Box Jump
20 KB Goblet Squats
Wednesday:
Strength:
A) Push Press + Push Jerk + Split Jerk
B) Split Jerk
Conditioning:
For time:
30 STOH (50/30)
20/15 cal Assault bike
20 burpees to target
Thursday:
Strength:
A) Hang Clean High Pull + Hang Squat Clean
B) & C) Hang Squat Clean
Conditioning:
2 Rounds
5 min AMRAP
5 Dumbell Hang Power Clean
10 renegade rows (50/35)
Rest 2 mins
5 min amrap
30 DU
12 KB Swings
Rest 2 mins
Friday:
Strength:
A) Strict Pull Ups
B) Dumbbell Bench Press
Conditioning:
Finishing the week in 3s, grab two others and get ready to end the week with a bang!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
On Monday, we will kick the week off with some positional work, pulling strength, a tough aerobic piece, and a lot of core work. On Tuesday, we start our high rep walking lunge progression and then do a gymnastics pulling-based workout. Wednesday, we have a Jerk complex and a very short and intense workout for you to get after. Thursday, we have a hang clean EMOM and then 4 5-minute workouts that will give you a real upper body pump. On Friday, we finish the week off with some push-and-pull work in the skill and a team workout from the Games.
Monday:
Strength:
A) Double KB Overhead Hold
B) Toes to Bar
C) Gorilla Rows
Conditioning:
3 rounds for time
1000m row
10 Lengths Carry
10 Toes to Bar
Tuesday:
Strength:
Dumbbell Walking Lunges
Conditioning:
7 min AMRAP
5 BMU
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min AMRAP
10 C2B
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min amrap
15 Pull Up
15 Box Jump
20 KB Goblet Squats
Wednesday:
Strength:
A) Push Press + Push Jerk + Split Jerk
B) Split Jerk
Conditioning:
For time:
30 STOH (50/30)
20/15 cal Assault bike
20 burpees to target
Thursday:
Strength:
A) Hang Clean High Pull + Hang Squat Clean
B) & C) Hang Squat Clean
Conditioning:
2 Rounds
5 min AMRAP
5 Dumbell Hang Power Clean
10 renegade rows (50/35)
Rest 2 mins
5 min amrap
30 DU
12 KB Swings
Rest 2 mins
Friday:
Strength:
A) Strict Pull Ups
B) Dumbbell Bench Press
Conditioning:
Finishing the week in 3s, grab two others and get ready to end the week with a bang!
On Monday, we will kick the week off with some positional work, pulling strength, a tough aerobic piece, and a lot of core work. On Tuesday, we start our high rep walking lunge progression and then do a gymnastics pulling-based workout. Wednesday, we have a Jerk complex and a very short and intense workout for you to get after. Thursday, we have a hang clean EMOM and then 4 5-minute workouts that will give you a real upper body pump. On Friday, we finish the week off with some push-and-pull work in the skill and a team workout from the Games.
Monday:
Strength:
A) Double KB Overhead Hold
B) Toes to Bar
C) Gorilla Rows
Conditioning:
3 rounds for time
1000m row
10 Lengths Carry
10 Toes to Bar
Tuesday:
Strength:
Dumbbell Walking Lunges
Conditioning:
7 min AMRAP
5 BMU
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min AMRAP
10 C2B
15 Box Jump
20 KB Goblet Squats
rest 3 mins
7 min amrap
15 Pull Up
15 Box Jump
20 KB Goblet Squats
Wednesday:
Strength:
A) Push Press + Push Jerk + Split Jerk
B) Split Jerk
Conditioning:
For time:
30 STOH (50/30)
20/15 cal Assault bike
20 burpees to target
Thursday:
Strength:
A) Hang Clean High Pull + Hang Squat Clean
B) & C) Hang Squat Clean
Conditioning:
2 Rounds
5 min AMRAP
5 Dumbell Hang Power Clean
10 renegade rows (50/35)
Rest 2 mins
5 min amrap
30 DU
12 KB Swings
Rest 2 mins
Friday:
Strength:
A) Strict Pull Ups
B) Dumbbell Bench Press
Conditioning:
Finishing the week in 3s, grab two others and get ready to end the week with a bang!