Daily Workout #24-11

Monday:

Strength:

A) Strongman - Sandbag Cleans

‍

Conditioning:

Teams of 3

24-minute AMRAP

Half Park Run - All

15 SB Cleans - YGIG

Carpark SB Carry - Split

15 Synchro Burpees

‍

Tuesday:

Strength:

A) Pike Box Push Ups + Single Leg Pike Lift Over

‍

Conditioning:

EMOM x 12

1) 20/15/10 Cal Bike

2) AMRAP Wall Walks

3) Rest

‍

Rest 3:00 minutes

‍

EMOM x 12

1) 20/15/10 Cal Ski

2) AMRAP Rope Climbs

3) Rest

‍

Wednesday:

Strength:

A) High Box Jumps

B) Clean Pull + Hang Power Clean + Front Squat

‍

Conditioning:

100/70/50 Double Unders

‍

9 -7 -5 -3

Power Clean 80 / 60kg

Front Squat

‍

100/70/50 Double Unders

‍

Thursday:

Strength:

A) Tempo Bench Press

B) Body Weight Dips

‍

Conditioning:

AMRAPs

5:00 minute AMRAP

30 Alt. Hang DB Snatch

30 / 20 Calorie Row

AMRAP Toes To Bar

‍

5:00 minute AMRAP

30 / 20 Calorie Row

20 Toes To Bar

AMRAP Alt. Hang DB Snatch

‍

5:00 minute AMRAP

20 Toes To Bar

30 Alt. Hang DB Snatch

AMRAP Calorie Row

‍

Rest 2:30 minutes between AMRAPs

‍

Friday:

Strength

A) Back Foot Elevated Split Squats + Gorilla Rows

‍

Conditioning

Partner Workout! For Time = 100 BBJO + 100 Calorie Bike

‍

90s Window BBJO / 90s Window Cal Bike

Partner 1

15 Wall Balls 9/6kg

AMRAP Burpee Box Jump Over 24/20"

Partner 2

AMRAP Calorie Bike\

‍

x 6 round cap [18 min]

Monday ride

Start time :0559

Location : The Loop Cafe, Nad al Sheeba

https://goo.gl/maps/NqeohJW2tmRDCocH8

‍

Track Tuesday

Start time: 05:59am

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

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

Some over under intervals this week to work on our testing paces from last week.
‍

Evening Track Sessions at 6:59 pm during Ramadan

‍

Wednesday Ride

Critical power this week!

Start time : 05:59am

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

‍

Coffee Run

Hill reps on the bridge!

Brief 05:54am | Start 05:59am

Start Location | https://maps.app.goo.gl/F271tEWJZviJWLTVA

‍

Monday

5:59am and 5:59

Location: InnerFight

Session: Ladies Run + Strength

Description: 30 mins run session into 30 mins strength session, with Steph

‍

Tuesday*

5:59am and 6:59 pm

Location: Sports City

Session: Track Tuesday

Description: Speed session with the wider InnerFight Endurance community & coaches

‍

Evening Track Sessions at 6:59 pm during Ramadan

‍

Wednesday

5:59am and 5:59pm

Location: InnerFight

Session: Ladies Run: Intervals

Description: Option to run intervals or recovery run session, with Steph

‍

Friday*

5:59am

Location: Kite Beach

Session: The Coffee Run

Description: Tempo run followed by coffees, with the wider InnerFight Endurance community & coaches

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

Monday:

Strength:

A) Strongman - Sandbag Cleans

‍

Conditioning:

Teams of 3

24-minute AMRAP

Half Park Run - All

15 SB Cleans - YGIG

Carpark SB Carry - Split

15 Synchro Burpees

‍

Tuesday:

Strength:

A) Pike Box Push Ups + Single Leg Pike Lift Over

‍

Conditioning:

EMOM x 12

1) 20/15/10 Cal Bike

2) AMRAP Wall Walks

3) Rest

‍

Rest 3:00 minutes

‍

EMOM x 12

1) 20/15/10 Cal Ski

2) AMRAP Rope Climbs

3) Rest

‍

Wednesday:

Strength:

A) High Box Jumps

B) Clean Pull + Hang Power Clean + Front Squat

‍

Conditioning:

100/70/50 Double Unders

‍

9 -7 -5 -3

Power Clean 80 / 60kg

Front Squat

‍

100/70/50 Double Unders

‍

Thursday:

Strength:

A) Tempo Bench Press

B) Body Weight Dips

‍

Conditioning:

AMRAPs

5:00 minute AMRAP

30 Alt. Hang DB Snatch

30 / 20 Calorie Row

AMRAP Toes To Bar

‍

5:00 minute AMRAP

30 / 20 Calorie Row

20 Toes To Bar

AMRAP Alt. Hang DB Snatch

‍

5:00 minute AMRAP

20 Toes To Bar

30 Alt. Hang DB Snatch

AMRAP Calorie Row

‍

Rest 2:30 minutes between AMRAPs

‍

Friday:

Strength

A) Back Foot Elevated Split Squats + Gorilla Rows

‍

Conditioning

Partner Workout! For Time = 100 BBJO + 100 Calorie Bike

‍

90s Window BBJO / 90s Window Cal Bike

Partner 1

15 Wall Balls 9/6kg

AMRAP Burpee Box Jump Over 24/20"

Partner 2

AMRAP Calorie Bike\

‍

x 6 round cap [18 min]

Monday

5:59am and 5:59

Location: InnerFight

Session: Ladies Run + Strength

Description: 30 mins run session into 30 mins strength session, with Steph

‍

Tuesday*

5:59am and 6:59 pm

Location: Sports City

Session: Track Tuesday

Description: Speed session with the wider InnerFight Endurance community & coaches

‍

Evening Track Sessions at 6:59 pm during Ramadan

‍

Wednesday

5:59am and 5:59pm

Location: InnerFight

Session: Ladies Run: Intervals

Description: Option to run intervals or recovery run session, with Steph

‍

Friday*

5:59am

Location: Kite Beach

Session: The Coffee Run

Description: Tempo run followed by coffees, with the wider InnerFight Endurance community & coaches

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

Monday:

Strength:

A) Strongman - Sandbag Cleans

‍

Conditioning:

Teams of 3

24-minute AMRAP

Half Park Run - All

15 SB Cleans - YGIG

Carpark SB Carry - Split

15 Synchro Burpees

‍

Tuesday:

Strength:

A) Pike Box Push Ups + Single Leg Pike Lift Over

‍

Conditioning:

EMOM x 12

1) 20/15/10 Cal Bike

2) AMRAP Wall Walks

3) Rest

‍

Rest 3:00 minutes

‍

EMOM x 12

1) 20/15/10 Cal Ski

2) AMRAP Rope Climbs

3) Rest

‍

Wednesday:

Strength:

A) High Box Jumps

B) Clean Pull + Hang Power Clean + Front Squat

‍

Conditioning:

100/70/50 Double Unders

‍

9 -7 -5 -3

Power Clean 80 / 60kg

Front Squat

‍

100/70/50 Double Unders

‍

Thursday:

Strength:

A) Tempo Bench Press

B) Body Weight Dips

‍

Conditioning:

AMRAPs

5:00 minute AMRAP

30 Alt. Hang DB Snatch

30 / 20 Calorie Row

AMRAP Toes To Bar

‍

5:00 minute AMRAP

30 / 20 Calorie Row

20 Toes To Bar

AMRAP Alt. Hang DB Snatch

‍

5:00 minute AMRAP

20 Toes To Bar

30 Alt. Hang DB Snatch

AMRAP Calorie Row

‍

Rest 2:30 minutes between AMRAPs

‍

Friday:

Strength

A) Back Foot Elevated Split Squats + Gorilla Rows

‍

Conditioning

Partner Workout! For Time = 100 BBJO + 100 Calorie Bike

‍

90s Window BBJO / 90s Window Cal Bike

Partner 1

15 Wall Balls 9/6kg

AMRAP Burpee Box Jump Over 24/20"

Partner 2

AMRAP Calorie Bike\

‍

x 6 round cap [18 min]

Monday ride

Start time :0559

Location : The Loop Cafe, Nad al Sheeba

https://goo.gl/maps/NqeohJW2tmRDCocH8

‍

Track Tuesday

Start time: 05:59am

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

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

Some over under intervals this week to work on our testing paces from last week.
‍

Evening Track Sessions at 6:59 pm during Ramadan

‍

Wednesday Ride

Critical power this week!

Start time : 05:59am

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

‍

Coffee Run

Hill reps on the bridge!

Brief 05:54am | Start 05:59am

Start Location | https://maps.app.goo.gl/F271tEWJZviJWLTVA

‍