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Daily Workout #24-28
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There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
GYMNASTICS
We continue with bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
Monday we carry on with floor prep & rows, then onto full range of motion parralet push ups paired with overhead stability work. Finishing with the gun show.
Wednesday we kick off a new block of box squats starting with 5 x 5, then into more barbell step ups & finishing off with high rep hamstring work.
All & anyone is welcome - see you soon
WEIGHTLIFTING
Focus: Jerk
A) Doubles with a pause in the catch.
B)Building a Heavy Complex
Power clean +hang squat clean + split jerk
Monday Ride
This week is the last of our cadence rides, a final chance to perfect that smooth pedalling technique until the next time we revisit the skill.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
In this week's sessions, we have descending 400m efforts at 5km, 3km and 1km paces. 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
https://goo.gl/maps/NqeohJW2tmRDCocH8
Walker Wednesday
We are working on explosive power development. Each threshold effort starts and ends with an explosive 15-second effort. With an online video call to dial into, you can be held to account during the efforts.
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we have a pure tempo run, 6X5 minute blocks at 7RPE, the best test of your running IQ.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
This Saturday we will be turning right! taking on the second extension with some excellent opportunities to practice group riding skills while controlling the pace. This ride will be around 100km and we will be riding at an average of 33kph.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7
.avif)
This week the Ladies Run Club Online Summer Plan commences. 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 and Fri.
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 running 400s, which increase in pace. Start off at 5km pace and then build from there.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have a lovely tempo run of 5 mins on, 2 mins off. Ensure to keep the 5 min tempo efforts at 7/10 throughout.
*Track Tuesday, Coffee Run will host male and female runners
There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
GYMNASTICS
We continue with bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
Monday we carry on with floor prep & rows, then onto full range of motion parralet push ups paired with overhead stability work. Finishing with the gun show.
Wednesday we kick off a new block of box squats starting with 5 x 5, then into more barbell step ups & finishing off with high rep hamstring work.
All & anyone is welcome - see you soon
WEIGHTLIFTING
Focus: Jerk
A) Doubles with a pause in the catch.
B)Building a Heavy Complex
Power clean +hang squat clean + split jerk
Monday Ride
This week is the last of our cadence rides, a final chance to perfect that smooth pedalling technique until the next time we revisit the skill.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
In this week's sessions, we have descending 400m efforts at 5km, 3km and 1km paces. 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
https://goo.gl/maps/NqeohJW2tmRDCocH8
Walker Wednesday
We are working on explosive power development. Each threshold effort starts and ends with an explosive 15-second effort. With an online video call to dial into, you can be held to account during the efforts.
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we have a pure tempo run, 6X5 minute blocks at 7RPE, the best test of your running IQ.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
This Saturday we will be turning right! taking on the second extension with some excellent opportunities to practice group riding skills while controlling the pace. This ride will be around 100km and we will be riding at an average of 33kph.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7
This week the Ladies Run Club Online Summer Plan commences. 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 and Fri.
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 running 400s, which increase in pace. Start off at 5km pace and then build from there.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have a lovely tempo run of 5 mins on, 2 mins off. Ensure to keep the 5 min tempo efforts at 7/10 throughout.
*Track Tuesday, Coffee Run will host male and female runners
There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
GYMNASTICS
We continue with bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
Monday we carry on with floor prep & rows, then onto full range of motion parralet push ups paired with overhead stability work. Finishing with the gun show.
Wednesday we kick off a new block of box squats starting with 5 x 5, then into more barbell step ups & finishing off with high rep hamstring work.
All & anyone is welcome - see you soon
WEIGHTLIFTING
Focus: Jerk
A) Doubles with a pause in the catch.
B)Building a Heavy Complex
Power clean +hang squat clean + split jerk
Monday Ride
This week is the last of our cadence rides, a final chance to perfect that smooth pedalling technique until the next time we revisit the skill.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
In this week's sessions, we have descending 400m efforts at 5km, 3km and 1km paces. 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
https://goo.gl/maps/NqeohJW2tmRDCocH8
Walker Wednesday
We are working on explosive power development. Each threshold effort starts and ends with an explosive 15-second effort. With an online video call to dial into, you can be held to account during the efforts.
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we have a pure tempo run, 6X5 minute blocks at 7RPE, the best test of your running IQ.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
This Saturday we will be turning right! taking on the second extension with some excellent opportunities to practice group riding skills while controlling the pace. This ride will be around 100km and we will be riding at an average of 33kph.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7
This week the Ladies Run Club Online Summer Plan commences. 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 and Fri.
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 running 400s, which increase in pace. Start off at 5km pace and then build from there.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have a lovely tempo run of 5 mins on, 2 mins off. Ensure to keep the 5 min tempo efforts at 7/10 throughout.
*Track Tuesday, Coffee Run will host male and female runners
There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
GYMNASTICS
We continue with bar muscle up work, and then we get upside down to develop our handstand walks!
PURE STRENGTH
Monday we carry on with floor prep & rows, then onto full range of motion parralet push ups paired with overhead stability work. Finishing with the gun show.
Wednesday we kick off a new block of box squats starting with 5 x 5, then into more barbell step ups & finishing off with high rep hamstring work.
All & anyone is welcome - see you soon
WEIGHTLIFTING
Focus: Jerk
A) Doubles with a pause in the catch.
B)Building a Heavy Complex
Power clean +hang squat clean + split jerk
Monday Ride
This week is the last of our cadence rides, a final chance to perfect that smooth pedalling technique until the next time we revisit the skill.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
In this week's sessions, we have descending 400m efforts at 5km, 3km and 1km paces. 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
https://goo.gl/maps/NqeohJW2tmRDCocH8
Walker Wednesday
We are working on explosive power development. Each threshold effort starts and ends with an explosive 15-second effort. With an online video call to dial into, you can be held to account during the efforts.
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we have a pure tempo run, 6X5 minute blocks at 7RPE, the best test of your running IQ.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
This Saturday we will be turning right! taking on the second extension with some excellent opportunities to practice group riding skills while controlling the pace. This ride will be around 100km and we will be riding at an average of 33kph.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7
This week the Ladies Run Club Online Summer Plan commences. 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 and Fri.
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 running 400s, which increase in pace. Start off at 5km pace and then build from there.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have a lovely tempo run of 5 mins on, 2 mins off. Ensure to keep the 5 min tempo efforts at 7/10 throughout.
*Track Tuesday, Coffee Run will host male and female runners
There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
