Endurance #24-13

Gymnastics

This week, gymnastics will focus on the most sought-after movements: the Ring Muscle Up and Pistol Squats (Single-Leg Squat). During the sessions, we will break down each movement into all the different elements required for it and look at appropriate scaling options and progressions that will assist in the overall skill!

‍

Weightlifting Class

This week we concentrate on perfecting the snatch, prioritizing technique above all else. To achieve this, we’ll begin with snatch balance drills that transition into an overhead squat, ensuring a solid foundation. The session will culminate with three-position snatches, allowing us to refine our technique from each point.

‍

Pure Strength

Monday - Starting the week off with everyone’s favourite Bench Press, building to a heavy 1RM for the day & then completing some higher volume back off sets.

‍

Wednesday - We go to lower body for some single leg squats to a low target focusing on strength & stability here. Before continuing a progression of Russian lunges.

‍

All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!

Track Tuesday

The final workout of this current threshold series is here! 1200’s this week, can the pace be held?

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/‍

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday Ride

This weeks ride is hard in two ways. One in a high powered one minute way and another in a best effort 10min way. Espresso before this one!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Currently our Ladies Only sessions on Mondays and Wednesdays adhere to the school term; therefore, while is it school holidays, we will just host Tuesday and Friday sessions with InnerFight Endurance. All Ladies Run Club members are welcome at these sessions.

Tuesday

Time: 5:59am & 6:59pm

Location: Sports City‍

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This Tuesday you will be running 1200m repeats, which is a 200m build on last week. Try to keep those same paces that you hit last week though.

‍

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session. Simply complete as many sets of the 1200s as you can with your group.

‍

Friday‍

Time: 5:59am

Location: Kite Beach‍

Session: The Coffee Run

This is a Tempo run followed by coffees at 7am, with the wider InnerFight Endurance community & coaches. Tempo effort should feel like a 7/10. This week you are looking hold that 7/10 effort over two blocks of time, 25 mins and then 20 mins. During the warm-up the coaches will help you find people to run with who are of a similar pace.

‍

Track Tuesday and Coffee Run will host male and female runners.

‍

Monday and Wednesday sessions at Ladies Run Club will return on Monday 15th April.

We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.

Monday:

Strength:

A) Back Foot Elevated Split Squats + Banded Good Mornings

‍

Conditioning:

EMOM x 32

1) 16/12/8 Cal Bike

2) 15 Russian KB Swing

3) 12 Goblet KB Box Step Ups

4) Rest

RX 32 / 24kg

‍

Tuesday:

Strength:

A) Body Weight Dips

B) Strict Pull Ups

‍

Conditioning:

Partner Workout

2 Rounds For Time:

800m Run

40 Toes To Bar YGIG

20 Burpee To Target YGIG

‍

Wednesday:

Strength:

A) SandBag Clean To Shoulder

B) Rope Climbs

C) Kettlebell Front Rack March

‍

Conditioning:

For Time:

40 / 30 Calorie Row

2 x KB Carpark Farmer Carry

40 / 30 Calorie Row

20 Sandbag Cleans

40 / 30 Calorie Row

10 Rope Climbs *

‍

Thursday:

Strength:

A) Box Pike Push Ups + Pike Ups

‍

Conditioning:

2 Rounds

‍

3:00 min window

300m Ski

50/30/20 Double Unders

AMRAP in remaining time Handstand push-ups

3:00 min Rest

3:00 min window

10 Handstand Push Ups

50/30/20 Double Unders

AMRAP in remaining time Ski

3:00 min Rest

‍

Friday:

Strength

A) Hang Power Clean + Low Hang Power Clean + Power Clean

B) Power Clean

‍

Conditioning

AMRAP 20 min

1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg

10 Heavy Wall Balls 30/20

Track Tuesday

The final workout of this current threshold series is here! 1200’s this week, can the pace be held?

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/‍

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday Ride

This weeks ride is hard in two ways. One in a high powered one minute way and another in a best effort 10min way. Espresso before this one!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Currently our Ladies Only sessions on Mondays and Wednesdays adhere to the school term; therefore, while is it school holidays, we will just host Tuesday and Friday sessions with InnerFight Endurance. All Ladies Run Club members are welcome at these sessions.

Tuesday

Time: 5:59am & 6:59pm

Location: Sports City‍

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This Tuesday you will be running 1200m repeats, which is a 200m build on last week. Try to keep those same paces that you hit last week though.

‍

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session. Simply complete as many sets of the 1200s as you can with your group.

‍

Friday‍

Time: 5:59am

Location: Kite Beach‍

Session: The Coffee Run

This is a Tempo run followed by coffees at 7am, with the wider InnerFight Endurance community & coaches. Tempo effort should feel like a 7/10. This week you are looking hold that 7/10 effort over two blocks of time, 25 mins and then 20 mins. During the warm-up the coaches will help you find people to run with who are of a similar pace.

‍

Track Tuesday and Coffee Run will host male and female runners.

‍

Monday and Wednesday sessions at Ladies Run Club will return on Monday 15th April.

We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.

Monday:

Strength:

A) Back Foot Elevated Split Squats + Banded Good Mornings

‍

Conditioning:

EMOM x 32

1) 16/12/8 Cal Bike

2) 15 Russian KB Swing

3) 12 Goblet KB Box Step Ups

4) Rest

RX 32 / 24kg

‍

Tuesday:

Strength:

A) Body Weight Dips

B) Strict Pull Ups

‍

Conditioning:

Partner Workout

2 Rounds For Time:

800m Run

40 Toes To Bar YGIG

20 Burpee To Target YGIG

‍

Wednesday:

Strength:

A) SandBag Clean To Shoulder

B) Rope Climbs

C) Kettlebell Front Rack March

‍

Conditioning:

For Time:

40 / 30 Calorie Row

2 x KB Carpark Farmer Carry

40 / 30 Calorie Row

20 Sandbag Cleans

40 / 30 Calorie Row

10 Rope Climbs *

‍

Thursday:

Strength:

A) Box Pike Push Ups + Pike Ups

‍

Conditioning:

2 Rounds

‍

3:00 min window

300m Ski

50/30/20 Double Unders

AMRAP in remaining time Handstand push-ups

3:00 min Rest

3:00 min window

10 Handstand Push Ups

50/30/20 Double Unders

AMRAP in remaining time Ski

3:00 min Rest

‍

Friday:

Strength

A) Hang Power Clean + Low Hang Power Clean + Power Clean

B) Power Clean

‍

Conditioning

AMRAP 20 min

1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg

10 Heavy Wall Balls 30/20

Gymnastics

This week, gymnastics will focus on the most sought-after movements: the Ring Muscle Up and Pistol Squats (Single-Leg Squat). During the sessions, we will break down each movement into all the different elements required for it and look at appropriate scaling options and progressions that will assist in the overall skill!

‍

Weightlifting Class

This week we concentrate on perfecting the snatch, prioritizing technique above all else. To achieve this, we’ll begin with snatch balance drills that transition into an overhead squat, ensuring a solid foundation. The session will culminate with three-position snatches, allowing us to refine our technique from each point.

‍

Pure Strength

Monday - Starting the week off with everyone’s favourite Bench Press, building to a heavy 1RM for the day & then completing some higher volume back off sets.

‍

Wednesday - We go to lower body for some single leg squats to a low target focusing on strength & stability here. Before continuing a progression of Russian lunges.

‍

All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!

Track Tuesday

The final workout of this current threshold series is here! 1200’s this week, can the pace be held?

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/‍

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday Ride

This weeks ride is hard in two ways. One in a high powered one minute way and another in a best effort 10min way. Espresso before this one!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8