Daily Workout #24-14

1 - 5 April 2024
Written by Marcus Smith
InnerFight
InnerFight
Mar 31, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-14

Monday:

Strength:

A) 1 Rep Max Strict Weighted Pull-Up

B) Kipping Pull-Ups & Kipping T2B


Conditioning:

5 Rounds For Time:

10 Kipping Pull-Ups

20 / 15 Calorie Bike


Rest 3:00 min


5 Rounds For Time:

10 Kipping Toes To Bar

20 / 15 Calorie Ski


Tuesday:

Strength:

A) Tempo Front Squat + Hollow Holds


Conditioning:

Partner Workout

7 Rounds For Time:

20 Synchro MedBall Clean 30/20/10 lb

10 Synchro Burpee To Touch


Wednesday:

Strength:

A) High Hang Power Snatch + Low Hang Power

Snatch + Squat Snatch with 2s Pause in Catch

B) Power Snatch + Squat Snatch w 2s Pause in Catch


Conditioning:

Every 45s x 24 rounds

A: 9 / 6 Calorie Ski

B: 1 Snatch

(9 sets A/B)


Score = Total Weight Lifted


Thursday:

Strength:

A) Banded Deadstop Deadlifts + Broad Jumps


Conditioning:

EMOM x 28 mins

1: 20 Cross Over Singles

2: 15 / 10 Calorie Row

3: 10 KB Deadlifts 32/24kg

4: Rest


Friday:

Strength

A) Split Jerk Complex


Conditioning

AMRAP 18 mins

3 Wall Walk

10 Right Arm DB STOH 200m Run

3 Wall Walk

10 Left Arm DB STOH 200m Run

*DB = 1 x 75/50 lbs


Here is the rundown for the month in our mainline program:

https://youtube.com/shorts/jRebmJcblpA?feature=share

Check out the entire months programming options across all of our classes and programs:

https://youtu.be/4pzZExXVsXo

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-14

Monday:

Strength:

A) 1 Rep Max Strict Weighted Pull-Up

B) Kipping Pull-Ups & Kipping T2B


Conditioning:

5 Rounds For Time:

10 Kipping Pull-Ups

20 / 15 Calorie Bike


Rest 3:00 min


5 Rounds For Time:

10 Kipping Toes To Bar

20 / 15 Calorie Ski


Tuesday:

Strength:

A) Tempo Front Squat + Hollow Holds


Conditioning:

Partner Workout

7 Rounds For Time:

20 Synchro MedBall Clean 30/20/10 lb

10 Synchro Burpee To Touch


Wednesday:

Strength:

A) High Hang Power Snatch + Low Hang Power

Snatch + Squat Snatch with 2s Pause in Catch

B) Power Snatch + Squat Snatch w 2s Pause in Catch


Conditioning:

Every 45s x 24 rounds

A: 9 / 6 Calorie Ski

B: 1 Snatch

(9 sets A/B)


Score = Total Weight Lifted


Thursday:

Strength:

A) Banded Deadstop Deadlifts + Broad Jumps


Conditioning:

EMOM x 28 mins

1: 20 Cross Over Singles

2: 15 / 10 Calorie Row

3: 10 KB Deadlifts 32/24kg

4: Rest


Friday:

Strength

A) Split Jerk Complex


Conditioning

AMRAP 18 mins

3 Wall Walk

10 Right Arm DB STOH 200m Run

3 Wall Walk

10 Left Arm DB STOH 200m Run

*DB = 1 x 75/50 lbs


Here is the rundown for the month in our mainline program:

https://youtube.com/shorts/jRebmJcblpA?feature=share

Check out the entire months programming options across all of our classes and programs:

https://youtu.be/4pzZExXVsXo

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-14

Monday:

Strength:

A) 1 Rep Max Strict Weighted Pull-Up

B) Kipping Pull-Ups & Kipping T2B


Conditioning:

5 Rounds For Time:

10 Kipping Pull-Ups

20 / 15 Calorie Bike


Rest 3:00 min


5 Rounds For Time:

10 Kipping Toes To Bar

20 / 15 Calorie Ski


Tuesday:

Strength:

A) Tempo Front Squat + Hollow Holds


Conditioning:

Partner Workout

7 Rounds For Time:

20 Synchro MedBall Clean 30/20/10 lb

10 Synchro Burpee To Touch


Wednesday:

Strength:

A) High Hang Power Snatch + Low Hang Power

Snatch + Squat Snatch with 2s Pause in Catch

B) Power Snatch + Squat Snatch w 2s Pause in Catch


Conditioning:

Every 45s x 24 rounds

A: 9 / 6 Calorie Ski

B: 1 Snatch

(9 sets A/B)


Score = Total Weight Lifted


Thursday:

Strength:

A) Banded Deadstop Deadlifts + Broad Jumps


Conditioning:

EMOM x 28 mins

1: 20 Cross Over Singles

2: 15 / 10 Calorie Row

3: 10 KB Deadlifts 32/24kg

4: Rest


Friday:

Strength

A) Split Jerk Complex


Conditioning

AMRAP 18 mins

3 Wall Walk

10 Right Arm DB STOH 200m Run

3 Wall Walk

10 Left Arm DB STOH 200m Run

*DB = 1 x 75/50 lbs


Here is the rundown for the month in our mainline program:

https://youtube.com/shorts/jRebmJcblpA?feature=share

Check out the entire months programming options across all of our classes and programs:

https://youtu.be/4pzZExXVsXo

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-14

Monday:

Strength:

A) 1 Rep Max Strict Weighted Pull-Up

B) Kipping Pull-Ups & Kipping T2B


Conditioning:

5 Rounds For Time:

10 Kipping Pull-Ups

20 / 15 Calorie Bike


Rest 3:00 min


5 Rounds For Time:

10 Kipping Toes To Bar

20 / 15 Calorie Ski


Tuesday:

Strength:

A) Tempo Front Squat + Hollow Holds


Conditioning:

Partner Workout

7 Rounds For Time:

20 Synchro MedBall Clean 30/20/10 lb

10 Synchro Burpee To Touch


Wednesday:

Strength:

A) High Hang Power Snatch + Low Hang Power

Snatch + Squat Snatch with 2s Pause in Catch

B) Power Snatch + Squat Snatch w 2s Pause in Catch


Conditioning:

Every 45s x 24 rounds

A: 9 / 6 Calorie Ski

B: 1 Snatch

(9 sets A/B)


Score = Total Weight Lifted


Thursday:

Strength:

A) Banded Deadstop Deadlifts + Broad Jumps


Conditioning:

EMOM x 28 mins

1: 20 Cross Over Singles

2: 15 / 10 Calorie Row

3: 10 KB Deadlifts 32/24kg

4: Rest


Friday:

Strength

A) Split Jerk Complex


Conditioning

AMRAP 18 mins

3 Wall Walk

10 Right Arm DB STOH 200m Run

3 Wall Walk

10 Left Arm DB STOH 200m Run

*DB = 1 x 75/50 lbs


Here is the rundown for the month in our mainline program:

https://youtube.com/shorts/jRebmJcblpA?feature=share

Check out the entire months programming options across all of our classes and programs:

https://youtu.be/4pzZExXVsXo

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Daily Workout #24-14

Monday:

Strength:

A) 1 Rep Max Strict Weighted Pull-Up

B) Kipping Pull-Ups & Kipping T2B


Conditioning:

5 Rounds For Time:

10 Kipping Pull-Ups

20 / 15 Calorie Bike


Rest 3:00 min


5 Rounds For Time:

10 Kipping Toes To Bar

20 / 15 Calorie Ski


Tuesday:

Strength:

A) Tempo Front Squat + Hollow Holds


Conditioning:

Partner Workout

7 Rounds For Time:

20 Synchro MedBall Clean 30/20/10 lb

10 Synchro Burpee To Touch


Wednesday:

Strength:

A) High Hang Power Snatch + Low Hang Power

Snatch + Squat Snatch with 2s Pause in Catch

B) Power Snatch + Squat Snatch w 2s Pause in Catch


Conditioning:

Every 45s x 24 rounds

A: 9 / 6 Calorie Ski

B: 1 Snatch

(9 sets A/B)


Score = Total Weight Lifted


Thursday:

Strength:

A) Banded Deadstop Deadlifts + Broad Jumps


Conditioning:

EMOM x 28 mins

1: 20 Cross Over Singles

2: 15 / 10 Calorie Row

3: 10 KB Deadlifts 32/24kg

4: Rest


Friday:

Strength

A) Split Jerk Complex


Conditioning

AMRAP 18 mins

3 Wall Walk

10 Right Arm DB STOH 200m Run

3 Wall Walk

10 Left Arm DB STOH 200m Run

*DB = 1 x 75/50 lbs


Here is the rundown for the month in our mainline program:

https://youtube.com/shorts/jRebmJcblpA?feature=share

Check out the entire months programming options across all of our classes and programs:

https://youtu.be/4pzZExXVsXo