Specialty Class #24-29

GYMNASTICS

We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.

‍

PURE STRENGTH

Monday we progress to 5 sets of 6 barbell floor press into AMRAP seal rows, then onto full range of motion parallette push ups paired with pump based shoulder press work. Finishing with some curls / tricep work to keep the elbows happy.

Wednesday, we go again with 5 x 5 box squats into more barbell step-ups, this time a front rack variation & finishing off with high rep hamstring/glute work.

All & anyone is welcome - see you soon

WEIGHTLIFTING

Snatch Focus

A) OHS and snatch balance work 1-1-1-1-1-1

B) Heavy complex 1 snatch deadlift into 1 snatch.

(Pauses in the deadlift below the knee, above the knee, hang, hip)

‍

Monday Ride

We have Max minutes this week, this includes 9 minutes of group riding skills followed by a maximum 60s effort. It’s a pretty great way to start the week.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba
‍

Track Tuesday

In this week's sessions, we have 800m into 400m efforts at 5km and 3km finishing off with repeated 200m efforts. It's a great lactate threshold session that will test your legs and your lungs.

Start time: 05:59am

Session Length: 1 hour

Location: Sports City Track

‍‍‍

Walker Wednesday

We are working on a classic threshold set, 6 minutes at FTP repeated 5 times over! Join us online to help you stay accountable.

Start time: 05:59am

Session Length: 1 hour

Location: Online

‍

The Coffee Run

On the menu this week is a negative split workout. After a long group warm-up, we break out into efforts where we want to see a change in pace. This is great for developing running RPE that’s based on the conditions.

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track
‍

The Saturday Ride

We will be riding today the recently refurbished Jurassic route and onto the second extension, working as a group to cover the kilometers as smoothly as possible. Join us for your weekly aerobic top up.

Start time: 04:59

Session length: 3+ hours

Location: Bottom of the stick car park

https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7

‍

Photo Credit: Carlin G.

This week the Ladies Run Club Online Summer Plan continues online. If you want to join the fun from wherever you are in the world this summer, please reach out to Steph.
‍

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

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 there will be 800s, into 400s, into 200s. A perfect session to help you build pace throughout the run.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be looking to negative split your tempo, with 2 mins and 7/10 into 1 min at 8/10 followed but 1 min recovery. This sequence will be repeated 7x. Followed by coffees at 7am.

Sunday

Time: 5:29am

Location: InnerFight

Session: The Long Run

The team will meet at IF to commence a run around The Ranches. There will be 14km, 20km, and 25km route options. Alternatively run 30 mins out and back.

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

Monday:

Strength:

A) Kip Swings + Kip Knee Raises + Toes to Bar

B) Max Unbroken Toes to Bar

‍

Conditioning:

2 Rounds For Time:

21 - 15 - 9

Dual DB STOH

Toes To Bar

Burpee Over Dumbells

‍

Tuesday:

Strength:

Pistol Squats

‍

Conditioning:

EMOM x 20

1: KB Suitcase Box Step Up

2: Calorie Row

3: Sandbag Squats

4: Rest

Score = total reps completed

RX = 1 x 32 / 24kg to 20" 70/50kg Sandbag

‍

Wednesday:

Strength:

Bench Press + Feet Elevated Ring Rows

‍

Conditioning:

Partner Workout:

20 min AMRAP

30 Wall Walks

15 Rope Climbs

In Remaining Time YGIG: 10 / 7 Calorie Assault Bike

P1: Working

P2: Plate OH Hold 20/15kg

RX+ = 15ft Climb or Seated Start Position

‍

Thursday:

Strength:

Build to a Heavy Complex Deadlifts + Hang Power Cleans + Front Squat

‍

Conditioning:

AMRAP 14 minutes:

7 Hang Power Cleans

7 Front Squats

RX = 93 / 65kg

Intermediate: 75 / 47kg

Beginner: 35 / 25kg

‍

Friday:

Conditioning:

A great combo for a Friday, Cindy, Ski and some Double Unders!

GYMNASTICS

We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.

‍

PURE STRENGTH

Monday we progress to 5 sets of 6 barbell floor press into AMRAP seal rows, then onto full range of motion parallette push ups paired with pump based shoulder press work. Finishing with some curls / tricep work to keep the elbows happy.

Wednesday, we go again with 5 x 5 box squats into more barbell step-ups, this time a front rack variation & finishing off with high rep hamstring/glute work.

All & anyone is welcome - see you soon

WEIGHTLIFTING

Snatch Focus

A) OHS and snatch balance work 1-1-1-1-1-1

B) Heavy complex 1 snatch deadlift into 1 snatch.

(Pauses in the deadlift below the knee, above the knee, hang, hip)

‍

This week the Ladies Run Club Online Summer Plan continues online. If you want to join the fun from wherever you are in the world this summer, please reach out to Steph.
‍

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

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 there will be 800s, into 400s, into 200s. A perfect session to help you build pace throughout the run.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be looking to negative split your tempo, with 2 mins and 7/10 into 1 min at 8/10 followed but 1 min recovery. This sequence will be repeated 7x. Followed by coffees at 7am.

Sunday

Time: 5:29am

Location: InnerFight

Session: The Long Run

The team will meet at IF to commence a run around The Ranches. There will be 14km, 20km, and 25km route options. Alternatively run 30 mins out and back.

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

Monday:

Strength:

A) Kip Swings + Kip Knee Raises + Toes to Bar

B) Max Unbroken Toes to Bar

‍

Conditioning:

2 Rounds For Time:

21 - 15 - 9

Dual DB STOH

Toes To Bar

Burpee Over Dumbells

‍

Tuesday:

Strength:

Pistol Squats

‍

Conditioning:

EMOM x 20

1: KB Suitcase Box Step Up

2: Calorie Row

3: Sandbag Squats

4: Rest

Score = total reps completed

RX = 1 x 32 / 24kg to 20" 70/50kg Sandbag

‍

Wednesday:

Strength:

Bench Press + Feet Elevated Ring Rows

‍

Conditioning:

Partner Workout:

20 min AMRAP

30 Wall Walks

15 Rope Climbs

In Remaining Time YGIG: 10 / 7 Calorie Assault Bike

P1: Working

P2: Plate OH Hold 20/15kg

RX+ = 15ft Climb or Seated Start Position

‍

Thursday:

Strength:

Build to a Heavy Complex Deadlifts + Hang Power Cleans + Front Squat

‍

Conditioning:

AMRAP 14 minutes:

7 Hang Power Cleans

7 Front Squats

RX = 93 / 65kg

Intermediate: 75 / 47kg

Beginner: 35 / 25kg

‍

Friday:

Conditioning:

A great combo for a Friday, Cindy, Ski and some Double Unders!

GYMNASTICS

We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.

‍

PURE STRENGTH

Monday we progress to 5 sets of 6 barbell floor press into AMRAP seal rows, then onto full range of motion parallette push ups paired with pump based shoulder press work. Finishing with some curls / tricep work to keep the elbows happy.

Wednesday, we go again with 5 x 5 box squats into more barbell step-ups, this time a front rack variation & finishing off with high rep hamstring/glute work.

All & anyone is welcome - see you soon

WEIGHTLIFTING

Snatch Focus

A) OHS and snatch balance work 1-1-1-1-1-1

B) Heavy complex 1 snatch deadlift into 1 snatch.

(Pauses in the deadlift below the knee, above the knee, hang, hip)

‍

Monday Ride

We have Max minutes this week, this includes 9 minutes of group riding skills followed by a maximum 60s effort. It’s a pretty great way to start the week.

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba
‍

Track Tuesday

In this week's sessions, we have 800m into 400m efforts at 5km and 3km finishing off with repeated 200m efforts. It's a great lactate threshold session that will test your legs and your lungs.

Start time: 05:59am

Session Length: 1 hour

Location: Sports City Track

‍‍‍

Walker Wednesday

We are working on a classic threshold set, 6 minutes at FTP repeated 5 times over! Join us online to help you stay accountable.

Start time: 05:59am

Session Length: 1 hour

Location: Online

‍

The Coffee Run

On the menu this week is a negative split workout. After a long group warm-up, we break out into efforts where we want to see a change in pace. This is great for developing running RPE that’s based on the conditions.

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track
‍

The Saturday Ride

We will be riding today the recently refurbished Jurassic route and onto the second extension, working as a group to cover the kilometers as smoothly as possible. Join us for your weekly aerobic top up.

Start time: 04:59

Session length: 3+ hours

Location: Bottom of the stick car park

https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7

‍

Photo Credit: Carlin G.