Daily Workout #43

16 - 20 October 2023
Written by Marcus Smith
InnerFight
InnerFight
Oct 15, 2023
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5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
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Mainline Class
Specialty Class
Endurance
Ladies Run Club
No items found.
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
No items found.
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
No items found.
No items found.
No items found.
No items found.
Weekly workout #43

Monday

Strength
Sand bag box step ups
Single leg broad jumps

Conditioning
In pairs:
45 seconds work 45 seconds rest
Max cal air bike whilst partner does 5 sand bag bear hug squats and holds sand bag bear hold for remaining time.
Sandbag Weight 60/40
6 rounds each



Tuesday

Strength
A) 15 ring rows & dips
B)HSPU


Conditioning
0-3mins
2 Rounds
8 Pull Ups
4 Devils Press 45/35
8 Box Jumps


3-6mins
2 Rounds
10 Pull Ups
4 Devils Press
10 Box Jumps


6-9mins
2 Rounds
12 Pull Ups
4 Devils Press
12 Box Jumps


9-12mins
2 Rounds
14 Pull Ups
4 Devils Press
14 Box Jumps


Wednesday

Strength

A) Push press
B) TTB


Conditioning
20min AMRAP
20 V Ups
50 double unders
1 Park Run

Thursday

Strength

A) Hang muscle clean + push press
B) Hang power cleans + push jerk
Hang squat cleans


Conditioning

For Time:
9 Hang Squat Cleans 80/60
9 Wall Walks
9 Hang Squat Cleans
7 Wall Walks
9 Hang Squat Cleans
5 Wall Walks

Friday

Friday Therapy...

In pairs complete:

100 deadlifts

100 HR Burpees over the bar

100 sand bag over the bar

1 mile sand bag carry