Endurance #24-22

GYMNASTICS

We hit the rings this week, and we will be focusing on the skill of Ring Muscle Ups! We will also spend time breaking down the Single Leg Squats / Pistol Squats.

PURE STRENGTH

This week, we're focusing on a de-load week in our Pure Strength program. Don't let the term 'de-load' fool you, we're still going to be putting in the work! On Monday, we'll start with some deadstop deadlifts, followed by leg accessories of split squats. Wednesday is all about the incline bench and some tempo pull ups, leading into renegade rows, curls, and tricep work!

WEIGHTLIFTING

This week we hit Snatches:

‍
Overhead Squat Prep 2-2-2-2

Then 2 high snatches into 1 power snatch, getting heavy!

Monday Ride

This weeks session continues our standing start series with a coach led session. As the final session in the series this is a great way to have some fun and test out the skill.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

https://goo.gl/maps/NqeohJW2tmRDCocH8

‍

Track Tuesday

We work through the gears this week with some 5, 3 and 1k paces over a 400m distance.

Start time: 05:59am

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

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

‍

Wednesday ride

This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.

Start time: 05:59am

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

‍

The Coffee Run

This weeks session is an easy coffee run with some strides at the end. Not wanting to push too much and getting ready for the start of next month!

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

https://maps.app.goo.gl/F271tEWJZviJWLTVA

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

‍

We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. 400s again this week, but this time we are descending in pace from 5km to 1km.

Wednesday

Time: 5:59am ONLY THIS WEEK

Location: InnerFight

Session: Intervals

This week we will be running the outer and inner loops of the park and varying from a 7/10 effort to 8/10 effort. A great chance to get some speed in if you miss Track Tuesday.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Some easier running this week for 45 mins into some 80% effort strides before coffees at Common Grounds.

‍

Track Tuesday and Coffee Run will host male and female runners

This week is a good mixture of testing the progress over the prior 6 weeks & testing some recently released CrossFit workouts. We test our 3 rep max pull-up & our L sit capacity mid-workout on Monday. We test a heavy 3-rep back squat on Tuesday with a gruelling quarter-final repeat. Wednesday, we go into a 4 person team workout full of gymnastics. Thursday we go long for an indoor erg triathlon. Finishing Friday with Olympic weightlifting & front squats.

‍

Monday:

Strength:

Strict Pull Ups

‍

Conditioning:

EMOM x 32 min

1) 12/15/18 American KB Swing

2) 30s L Sit Hold

3) Max Calorie Row

4) Rest

‍

Tuesday:

Strength:

Back Squats

‍

Conditioning:

3 Rounds For Time:

50 Wall Balls

50 Burpee Box Jump Overs 24/20"

‍

Wednesday:

Strength:

Building for the workout

A)Rope Climbs

B)HSPU

C) Wall Walks

‍

Conditioning:

For Time in Teams of 4

‍

30 Rope Climbs *

70 Handstand Push Ups *

90 Cal Assault Bike *

5 Wall Walks Each (20 total)

‍

1: Person Working

2: Person Holding SB 50/30kg

3: Person 2 x KBs 16 / 12kg

4: Person Resting

‍

Thursday:

Conditioning:

Erg Triathlon

Assault Bike, Row into Ski

‍

Friday:

Strength:

Cleans + Front Squat + Jerk

‍

Conditioning:

5 rounds for time:

100/70/50 Double Unders

20 Toes To Bar

10 Front Squat 100/70kg

Monday Ride

This weeks session continues our standing start series with a coach led session. As the final session in the series this is a great way to have some fun and test out the skill.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

https://goo.gl/maps/NqeohJW2tmRDCocH8

‍

Track Tuesday

We work through the gears this week with some 5, 3 and 1k paces over a 400m distance.

Start time: 05:59am

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

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

‍

Wednesday ride

This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.

Start time: 05:59am

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

‍

The Coffee Run

This weeks session is an easy coffee run with some strides at the end. Not wanting to push too much and getting ready for the start of next month!

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

https://maps.app.goo.gl/F271tEWJZviJWLTVA

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

‍

We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. 400s again this week, but this time we are descending in pace from 5km to 1km.

Wednesday

Time: 5:59am ONLY THIS WEEK

Location: InnerFight

Session: Intervals

This week we will be running the outer and inner loops of the park and varying from a 7/10 effort to 8/10 effort. A great chance to get some speed in if you miss Track Tuesday.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

Some easier running this week for 45 mins into some 80% effort strides before coffees at Common Grounds.

‍

Track Tuesday and Coffee Run will host male and female runners

This week is a good mixture of testing the progress over the prior 6 weeks & testing some recently released CrossFit workouts. We test our 3 rep max pull-up & our L sit capacity mid-workout on Monday. We test a heavy 3-rep back squat on Tuesday with a gruelling quarter-final repeat. Wednesday, we go into a 4 person team workout full of gymnastics. Thursday we go long for an indoor erg triathlon. Finishing Friday with Olympic weightlifting & front squats.

‍

Monday:

Strength:

Strict Pull Ups

‍

Conditioning:

EMOM x 32 min

1) 12/15/18 American KB Swing

2) 30s L Sit Hold

3) Max Calorie Row

4) Rest

‍

Tuesday:

Strength:

Back Squats

‍

Conditioning:

3 Rounds For Time:

50 Wall Balls

50 Burpee Box Jump Overs 24/20"

‍

Wednesday:

Strength:

Building for the workout

A)Rope Climbs

B)HSPU

C) Wall Walks

‍

Conditioning:

For Time in Teams of 4

‍

30 Rope Climbs *

70 Handstand Push Ups *

90 Cal Assault Bike *

5 Wall Walks Each (20 total)

‍

1: Person Working

2: Person Holding SB 50/30kg

3: Person 2 x KBs 16 / 12kg

4: Person Resting

‍

Thursday:

Conditioning:

Erg Triathlon

Assault Bike, Row into Ski

‍

Friday:

Strength:

Cleans + Front Squat + Jerk

‍

Conditioning:

5 rounds for time:

100/70/50 Double Unders

20 Toes To Bar

10 Front Squat 100/70kg

GYMNASTICS

We hit the rings this week, and we will be focusing on the skill of Ring Muscle Ups! We will also spend time breaking down the Single Leg Squats / Pistol Squats.

PURE STRENGTH

This week, we're focusing on a de-load week in our Pure Strength program. Don't let the term 'de-load' fool you, we're still going to be putting in the work! On Monday, we'll start with some deadstop deadlifts, followed by leg accessories of split squats. Wednesday is all about the incline bench and some tempo pull ups, leading into renegade rows, curls, and tricep work!

WEIGHTLIFTING

This week we hit Snatches:

‍
Overhead Squat Prep 2-2-2-2

Then 2 high snatches into 1 power snatch, getting heavy!

Monday Ride

This weeks session continues our standing start series with a coach led session. As the final session in the series this is a great way to have some fun and test out the skill.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

https://goo.gl/maps/NqeohJW2tmRDCocH8

‍

Track Tuesday

We work through the gears this week with some 5, 3 and 1k paces over a 400m distance.

Start time: 05:59am

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

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

‍

Wednesday ride

This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.

Start time: 05:59am

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

‍

The Coffee Run

This weeks session is an easy coffee run with some strides at the end. Not wanting to push too much and getting ready for the start of next month!

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

https://maps.app.goo.gl/F271tEWJZviJWLTVA