Specialty Class #24-27

1 - 5 July 2024
Written by Marcus Smith
InnerFight
InnerFight
Jun 30, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-27

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"

Triathlon
Swimming
Race Prep
Specialty Class #24-27

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

Triathlon
Swimming
Race Prep
Endurance #24-27

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

Triathlon
Swimming
Race Prep
Ladies Run Club #24-27

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

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-27

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"

Triathlon
Swimming
Race Prep
Specialty Class #24-27

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

Triathlon
Swimming
Race Prep
Endurance #24-27

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

Triathlon
Swimming
Race Prep
Ladies Run Club #24-27

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

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-27

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"

Triathlon
Swimming
Race Prep
Specialty Class #24-27

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

Triathlon
Swimming
Race Prep
Endurance #24-27

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

Triathlon
Swimming
Race Prep
Ladies Run Club #24-27

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

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-27

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"

Triathlon
Swimming
Race Prep
Specialty Class #24-27

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

Triathlon
Swimming
Race Prep
Endurance #24-27

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

Triathlon
Swimming
Race Prep
Ladies Run Club #24-27

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

Triathlon
Swimming
Race Prep
Specialty Class #24-27

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