Specialty Class #24-16

Gymnastics

Gymnastics focus this week will be Toes 2 Bar and Handstand walks! Breaking down the movements into the key components as well as providing appropriate scales of the movements!

‍

Weightlifting

Snatch day
Focus on 3 position snatches. Timing is everything for today’s session.
Then hitting 10 singles at 85% of the complex. Not aloud any misses.

‍
Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.
‍

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.
‍

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

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

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

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

‍

Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

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

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 twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

‍

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

‍

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

‍

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

‍

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

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

‍

Monday:

Strength: Sumo Deadlifts + Box Jumps

‍

Conditioning:

For Time: 75 Burpee Box Jump Overs

‍

60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"

‍

Tuesday:

Strength: Barbell Push Press

‍

Conditioning:

Partner Workout 2 Rounds For Time:

‍

30 Syncro Push Ups

30 / 24 Calorie Ski

30 Syncro  V Ups

30 / 24 Calorie Ski

30 Syncro Pull Ups

30 / 24 Calorie Ski

‍

Wednesday:

Strength: Barbell Back Squat

‍

Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

‍

Thursday:

Strength: Strict Pull Ups + L Sits

‍

Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

‍

Friday:

Strength: Barbell Cleans

‍

Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Gymnastics

Gymnastics focus this week will be Toes 2 Bar and Handstand walks! Breaking down the movements into the key components as well as providing appropriate scales of the movements!

‍

Weightlifting

Snatch day
Focus on 3 position snatches. Timing is everything for today’s session.
Then hitting 10 singles at 85% of the complex. Not aloud any misses.

‍
Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.
‍

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.
‍

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

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 twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

‍

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

‍

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

‍

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

‍

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

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

‍

Monday:

Strength: Sumo Deadlifts + Box Jumps

‍

Conditioning:

For Time: 75 Burpee Box Jump Overs

‍

60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"

‍

Tuesday:

Strength: Barbell Push Press

‍

Conditioning:

Partner Workout 2 Rounds For Time:

‍

30 Syncro Push Ups

30 / 24 Calorie Ski

30 Syncro  V Ups

30 / 24 Calorie Ski

30 Syncro Pull Ups

30 / 24 Calorie Ski

‍

Wednesday:

Strength: Barbell Back Squat

‍

Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

‍

Thursday:

Strength: Strict Pull Ups + L Sits

‍

Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

‍

Friday:

Strength: Barbell Cleans

‍

Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Gymnastics

Gymnastics focus this week will be Toes 2 Bar and Handstand walks! Breaking down the movements into the key components as well as providing appropriate scales of the movements!

‍

Weightlifting

Snatch day
Focus on 3 position snatches. Timing is everything for today’s session.
Then hitting 10 singles at 85% of the complex. Not aloud any misses.

‍
Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.
‍

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.
‍

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

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

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

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

‍

Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

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