Specialty Class #24-27
.avif)
Monday:
Strength:
A) Heavy Bench Press & Feet Elevated Ring Rows
Conditioning:
For Time:
5 Wall Walks
50 Double Unders
10 Wall Walks
100 Double Unders
15 Wall Walks
150 Double Unders
Tuesday:
Strength:
A) TNG Squat Cleans with Increasing Weights
Conditioning:
AMRAP 3 minutes
3 Power Cleans 61/43kg
6 Push-Ups
9 Air Squats
1 minute Rest
x 5 sets
Wednesday:
Strength:
A) Pace Setting on the Ergs
Conditioning:
40 min EMOM
1: Row
2: Assault Bike
3: Ski
4: Rest
Thursday:
Strength:
A) Kip Swing + Straight Arm Pull Down + Kipping Pull Ups
B) Max Unbroken C2B Pull Ups
Conditioning:
20 min AMRAP
10 - 20 - 30 - 40... etc
Burpee Pull Up
Alt DB Complex *
*DB Complex -1 Hang Snatch + 1 DB STOH
Friday:
Strength:
Back Rack Reverse Lunges
Conditioning:
Every 10:00 min x 3 sets
Full Park Run
40 Wall Balls
Half Park
20 Box Jumps 24 / 20"
.avif)
GYMNASTICS
This week, we get into bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
Monday we wrap up the block with 5 x 5 deadstop deadlift from the floor, barbell step ups & grip work.
Wednesday we kick off the new block with a push - pull session including barbell floor press & bent over rows.
All & anyone is welcome - see you soon!
WEIGHTLIFTING
Focus: Snatch balance into OHS
Lifts:
1 Snatch pull
1 power snatch
1 hang squat snatch

Monday Ride
This week we continue the cadence work that started last week, aiming to improve pedalling efficiency while riding in a group. This is an excellent skill session to help develop
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
We start this month with 400,300 and 200m repeats with limited rest! An awesome lactate threshold set!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
This week we spend time in Zone 5 with 3 sets of 14 efforts where the efforts just get longer! Clip in for a hard ride!
Start Time: 05:59 am
Location: Indoors
The Coffee Run
This week we are back to the bridge repeats, 20-30 minutes of hill efforts after a nice long warm up is unreal for strength endurance and run form.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
This Saturday we be riding for around 3.5 hours as a group. We will be taking the first and second extension where we will be working on through and off group riding skills. So come along to top up your aerobic fitness, improve your skills and enjoy the company.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7

Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Strength Session
We will run easy for 30 mins and then jump into the gym for some single leg and core focused strength work for 30 mins.
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. This week we will be working through 400s, 300s, and 200s as the pace increases. We will help you identify a group to run with who are a similar pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we have 400m efforts, with 90 sec recovery. Alternatively come and run easy if you did track Tues.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will return to the Canal Bridge for some hill repeats.
Sunday
Time: 5:29am
Location: Kite Beach
Session: Long Run
We will join the winder IFE community for a long run on Kite Beach. Easy running out and back along the canal. All abilities welcome.
Our LRC Online Summer Plan will then commence on Monday 7th July. Reach out to Steph for more details.
*Track Tuesday, Coffee Run, and Long Run will host male and female runners
.avif)
Monday:
Strength:
A) Heavy Bench Press & Feet Elevated Ring Rows
Conditioning:
For Time:
5 Wall Walks
50 Double Unders
10 Wall Walks
100 Double Unders
15 Wall Walks
150 Double Unders
Tuesday:
Strength:
A) TNG Squat Cleans with Increasing Weights
Conditioning:
AMRAP 3 minutes
3 Power Cleans 61/43kg
6 Push-Ups
9 Air Squats
1 minute Rest
x 5 sets
Wednesday:
Strength:
A) Pace Setting on the Ergs
Conditioning:
40 min EMOM
1: Row
2: Assault Bike
3: Ski
4: Rest
Thursday:
Strength:
A) Kip Swing + Straight Arm Pull Down + Kipping Pull Ups
B) Max Unbroken C2B Pull Ups
Conditioning:
20 min AMRAP
10 - 20 - 30 - 40... etc
Burpee Pull Up
Alt DB Complex *
*DB Complex -1 Hang Snatch + 1 DB STOH
Friday:
Strength:
Back Rack Reverse Lunges
Conditioning:
Every 10:00 min x 3 sets
Full Park Run
40 Wall Balls
Half Park
20 Box Jumps 24 / 20"
.avif)
GYMNASTICS
This week, we get into bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
Monday we wrap up the block with 5 x 5 deadstop deadlift from the floor, barbell step ups & grip work.
Wednesday we kick off the new block with a push - pull session including barbell floor press & bent over rows.
All & anyone is welcome - see you soon!
WEIGHTLIFTING
Focus: Snatch balance into OHS
Lifts:
1 Snatch pull
1 power snatch
1 hang squat snatch

Monday Ride
This week we continue the cadence work that started last week, aiming to improve pedalling efficiency while riding in a group. This is an excellent skill session to help develop
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
We start this month with 400,300 and 200m repeats with limited rest! An awesome lactate threshold set!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
This week we spend time in Zone 5 with 3 sets of 14 efforts where the efforts just get longer! Clip in for a hard ride!
Start Time: 05:59 am
Location: Indoors
The Coffee Run
This week we are back to the bridge repeats, 20-30 minutes of hill efforts after a nice long warm up is unreal for strength endurance and run form.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
This Saturday we be riding for around 3.5 hours as a group. We will be taking the first and second extension where we will be working on through and off group riding skills. So come along to top up your aerobic fitness, improve your skills and enjoy the company.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7

Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Strength Session
We will run easy for 30 mins and then jump into the gym for some single leg and core focused strength work for 30 mins.
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. This week we will be working through 400s, 300s, and 200s as the pace increases. We will help you identify a group to run with who are a similar pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we have 400m efforts, with 90 sec recovery. Alternatively come and run easy if you did track Tues.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will return to the Canal Bridge for some hill repeats.
Sunday
Time: 5:29am
Location: Kite Beach
Session: Long Run
We will join the winder IFE community for a long run on Kite Beach. Easy running out and back along the canal. All abilities welcome.
Our LRC Online Summer Plan will then commence on Monday 7th July. Reach out to Steph for more details.
*Track Tuesday, Coffee Run, and Long Run will host male and female runners
.avif)
Monday:
Strength:
A) Heavy Bench Press & Feet Elevated Ring Rows
Conditioning:
For Time:
5 Wall Walks
50 Double Unders
10 Wall Walks
100 Double Unders
15 Wall Walks
150 Double Unders
Tuesday:
Strength:
A) TNG Squat Cleans with Increasing Weights
Conditioning:
AMRAP 3 minutes
3 Power Cleans 61/43kg
6 Push-Ups
9 Air Squats
1 minute Rest
x 5 sets
Wednesday:
Strength:
A) Pace Setting on the Ergs
Conditioning:
40 min EMOM
1: Row
2: Assault Bike
3: Ski
4: Rest
Thursday:
Strength:
A) Kip Swing + Straight Arm Pull Down + Kipping Pull Ups
B) Max Unbroken C2B Pull Ups
Conditioning:
20 min AMRAP
10 - 20 - 30 - 40... etc
Burpee Pull Up
Alt DB Complex *
*DB Complex -1 Hang Snatch + 1 DB STOH
Friday:
Strength:
Back Rack Reverse Lunges
Conditioning:
Every 10:00 min x 3 sets
Full Park Run
40 Wall Balls
Half Park
20 Box Jumps 24 / 20"
.avif)
GYMNASTICS
This week, we get into bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
Monday we wrap up the block with 5 x 5 deadstop deadlift from the floor, barbell step ups & grip work.
Wednesday we kick off the new block with a push - pull session including barbell floor press & bent over rows.
All & anyone is welcome - see you soon!
WEIGHTLIFTING
Focus: Snatch balance into OHS
Lifts:
1 Snatch pull
1 power snatch
1 hang squat snatch

Monday Ride
This week we continue the cadence work that started last week, aiming to improve pedalling efficiency while riding in a group. This is an excellent skill session to help develop
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
We start this month with 400,300 and 200m repeats with limited rest! An awesome lactate threshold set!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
This week we spend time in Zone 5 with 3 sets of 14 efforts where the efforts just get longer! Clip in for a hard ride!
Start Time: 05:59 am
Location: Indoors
The Coffee Run
This week we are back to the bridge repeats, 20-30 minutes of hill efforts after a nice long warm up is unreal for strength endurance and run form.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
This Saturday we be riding for around 3.5 hours as a group. We will be taking the first and second extension where we will be working on through and off group riding skills. So come along to top up your aerobic fitness, improve your skills and enjoy the company.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7

Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Strength Session
We will run easy for 30 mins and then jump into the gym for some single leg and core focused strength work for 30 mins.
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. This week we will be working through 400s, 300s, and 200s as the pace increases. We will help you identify a group to run with who are a similar pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we have 400m efforts, with 90 sec recovery. Alternatively come and run easy if you did track Tues.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will return to the Canal Bridge for some hill repeats.
Sunday
Time: 5:29am
Location: Kite Beach
Session: Long Run
We will join the winder IFE community for a long run on Kite Beach. Easy running out and back along the canal. All abilities welcome.
Our LRC Online Summer Plan will then commence on Monday 7th July. Reach out to Steph for more details.
*Track Tuesday, Coffee Run, and Long Run will host male and female runners
.avif)
Monday:
Strength:
A) Heavy Bench Press & Feet Elevated Ring Rows
Conditioning:
For Time:
5 Wall Walks
50 Double Unders
10 Wall Walks
100 Double Unders
15 Wall Walks
150 Double Unders
Tuesday:
Strength:
A) TNG Squat Cleans with Increasing Weights
Conditioning:
AMRAP 3 minutes
3 Power Cleans 61/43kg
6 Push-Ups
9 Air Squats
1 minute Rest
x 5 sets
Wednesday:
Strength:
A) Pace Setting on the Ergs
Conditioning:
40 min EMOM
1: Row
2: Assault Bike
3: Ski
4: Rest
Thursday:
Strength:
A) Kip Swing + Straight Arm Pull Down + Kipping Pull Ups
B) Max Unbroken C2B Pull Ups
Conditioning:
20 min AMRAP
10 - 20 - 30 - 40... etc
Burpee Pull Up
Alt DB Complex *
*DB Complex -1 Hang Snatch + 1 DB STOH
Friday:
Strength:
Back Rack Reverse Lunges
Conditioning:
Every 10:00 min x 3 sets
Full Park Run
40 Wall Balls
Half Park
20 Box Jumps 24 / 20"
.avif)
GYMNASTICS
This week, we get into bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
Monday we wrap up the block with 5 x 5 deadstop deadlift from the floor, barbell step ups & grip work.
Wednesday we kick off the new block with a push - pull session including barbell floor press & bent over rows.
All & anyone is welcome - see you soon!
WEIGHTLIFTING
Focus: Snatch balance into OHS
Lifts:
1 Snatch pull
1 power snatch
1 hang squat snatch

Monday Ride
This week we continue the cadence work that started last week, aiming to improve pedalling efficiency while riding in a group. This is an excellent skill session to help develop
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
We start this month with 400,300 and 200m repeats with limited rest! An awesome lactate threshold set!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
This week we spend time in Zone 5 with 3 sets of 14 efforts where the efforts just get longer! Clip in for a hard ride!
Start Time: 05:59 am
Location: Indoors
The Coffee Run
This week we are back to the bridge repeats, 20-30 minutes of hill efforts after a nice long warm up is unreal for strength endurance and run form.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
This Saturday we be riding for around 3.5 hours as a group. We will be taking the first and second extension where we will be working on through and off group riding skills. So come along to top up your aerobic fitness, improve your skills and enjoy the company.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7

Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Strength Session
We will run easy for 30 mins and then jump into the gym for some single leg and core focused strength work for 30 mins.
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. This week we will be working through 400s, 300s, and 200s as the pace increases. We will help you identify a group to run with who are a similar pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we have 400m efforts, with 90 sec recovery. Alternatively come and run easy if you did track Tues.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we will return to the Canal Bridge for some hill repeats.
Sunday
Time: 5:29am
Location: Kite Beach
Session: Long Run
We will join the winder IFE community for a long run on Kite Beach. Easy running out and back along the canal. All abilities welcome.
Our LRC Online Summer Plan will then commence on Monday 7th July. Reach out to Steph for more details.
*Track Tuesday, Coffee Run, and Long Run will host male and female runners
.avif)
GYMNASTICS
This week, we get into bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
Monday we wrap up the block with 5 x 5 deadstop deadlift from the floor, barbell step ups & grip work.
Wednesday we kick off the new block with a push - pull session including barbell floor press & bent over rows.
All & anyone is welcome - see you soon!
WEIGHTLIFTING
Focus: Snatch balance into OHS
Lifts:
1 Snatch pull
1 power snatch
1 hang squat snatch