Daily Workout #53

25 - 29 December 2023

InnerFight

Dec 24, 2023

Monday:

Christmas Day Special

Tuesday:

Strength:

Bench Press

Conditioning:

Partner waterfall Miko Triangle x 6 rounds

Row

Bike

Ski

Rest

(18/15/12/10 Target Cals)

Wednesday:

Strength:

Back Squat & Hollow Rocks

Conditioning:

Park Run

50 Push Ups

Park Run

50m Sled Push

Park Run

50 Box Jump Overs

Park Run

40 Burpee Broad Jumps Over Lines

Park Run

100m KB Suitcase Carry

Park Run

50m Sled Pull

Park Run

50 Alt Sand bag lunges

Park Run

50 Wall Balls

Park Run

Thursday:

Strength:

Warm Up the Barbell for the workout!

Conditioning:

For Time with a Partner

1000m / 850m Row

70 Thursters 40/30

70 Bar Facing Burpees

1000m / 850m Row

50 Thursters

50 Bar Facing Burpees

1000m / 850m Row

30 Thursters

30 Bar Facing Burpees

1000m / 850m Row

* Each time someone is rowing the partner should be in HS Hold / Pike Hold / OH Plate Hold

Friday:

Some Strong Man Friday Therapy.....show up!

Triathlon

Swimming

Race Prep

No items found.

Monday:

Christmas Day Special

Tuesday:

Strength:

Bench Press

Conditioning:

Partner waterfall Miko Triangle x 6 rounds

Row

Bike

Ski

Rest

(18/15/12/10 Target Cals)

Wednesday:

Strength:

Back Squat & Hollow Rocks

Conditioning:

Park Run

50 Push Ups

Park Run

50m Sled Push

Park Run

50 Box Jump Overs

Park Run

40 Burpee Broad Jumps Over Lines

Park Run

100m KB Suitcase Carry

Park Run

50m Sled Pull

Park Run

50 Alt Sand bag lunges

Park Run

50 Wall Balls

Park Run

Thursday:

Strength:

Warm Up the Barbell for the workout!

Conditioning:

For Time with a Partner

1000m / 850m Row

70 Thursters 40/30

70 Bar Facing Burpees

1000m / 850m Row

50 Thursters

50 Bar Facing Burpees

1000m / 850m Row

30 Thursters

30 Bar Facing Burpees

1000m / 850m Row

* Each time someone is rowing the partner should be in HS Hold / Pike Hold / OH Plate Hold

Friday:

Some Strong Man Friday Therapy.....show up!

Triathlon

Swimming

Race Prep

No items found.

Monday:

Christmas Day Special

Tuesday:

Strength:

Bench Press

Conditioning:

Partner waterfall Miko Triangle x 6 rounds

Row

Bike

Ski

Rest

(18/15/12/10 Target Cals)

Wednesday:

Strength:

Back Squat & Hollow Rocks

Conditioning:

Park Run

50 Push Ups

Park Run

50m Sled Push

Park Run

50 Box Jump Overs

Park Run

40 Burpee Broad Jumps Over Lines

Park Run

100m KB Suitcase Carry

Park Run

50m Sled Pull

Park Run

50 Alt Sand bag lunges

Park Run

50 Wall Balls

Park Run

Thursday:

Strength:

Warm Up the Barbell for the workout!

Conditioning:

For Time with a Partner

1000m / 850m Row

70 Thursters 40/30

70 Bar Facing Burpees

1000m / 850m Row

50 Thursters

50 Bar Facing Burpees

1000m / 850m Row

30 Thursters

30 Bar Facing Burpees

1000m / 850m Row

* Each time someone is rowing the partner should be in HS Hold / Pike Hold / OH Plate Hold

Friday:

Some Strong Man Friday Therapy.....show up!

Triathlon

Swimming

Race Prep

No items found.

Monday:

Christmas Day Special

Tuesday:

Strength:

Bench Press

Conditioning:

Partner waterfall Miko Triangle x 6 rounds

Row

Bike

Ski

Rest

(18/15/12/10 Target Cals)

Wednesday:

Strength:

Back Squat & Hollow Rocks

Conditioning:

Park Run

50 Push Ups

Park Run

50m Sled Push

Park Run

50 Box Jump Overs

Park Run

40 Burpee Broad Jumps Over Lines

Park Run

100m KB Suitcase Carry

Park Run

50m Sled Pull

Park Run

50 Alt Sand bag lunges

Park Run

50 Wall Balls

Park Run

Thursday:

Strength:

Warm Up the Barbell for the workout!

Conditioning:

For Time with a Partner

1000m / 850m Row

70 Thursters 40/30

70 Bar Facing Burpees

1000m / 850m Row

50 Thursters

50 Bar Facing Burpees

1000m / 850m Row

30 Thursters

30 Bar Facing Burpees

1000m / 850m Row

* Each time someone is rowing the partner should be in HS Hold / Pike Hold / OH Plate Hold

Friday:

Some Strong Man Friday Therapy.....show up!

Triathlon

Swimming

Race Prep

No items found.

Monday:

Christmas Day Special

Tuesday:

Strength:

Bench Press

Conditioning:

Partner waterfall Miko Triangle x 6 rounds

Row

Bike

Ski

Rest

(18/15/12/10 Target Cals)

Wednesday:

Strength:

Back Squat & Hollow Rocks

Conditioning:

Park Run

50 Push Ups

Park Run

50m Sled Push

Park Run

50 Box Jump Overs

Park Run

40 Burpee Broad Jumps Over Lines

Park Run

100m KB Suitcase Carry

Park Run

50m Sled Pull

Park Run

50 Alt Sand bag lunges

Park Run

50 Wall Balls

Park Run

Thursday:

Strength:

Warm Up the Barbell for the workout!

Conditioning:

For Time with a Partner

1000m / 850m Row

70 Thursters 40/30

70 Bar Facing Burpees

1000m / 850m Row

50 Thursters

50 Bar Facing Burpees

1000m / 850m Row

30 Thursters

30 Bar Facing Burpees

1000m / 850m Row

* Each time someone is rowing the partner should be in HS Hold / Pike Hold / OH Plate Hold

Friday:

Some Strong Man Friday Therapy.....show up!

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