Daily Workout #24-32

Monday:

Strength:

Back Squat

‍

Conditioning:

In a 3 minute window:

400/300m row

12 DB STOH (50/35lbs)

AMRAP Pull Ups

rest 2 mins x 5

‍

The score is the total pull-ups

‍

Tuesday:

Strength:

Hang Power Snatch + Low Hang Power Snatch

‍

Conditioning:

9 minute AMRAP:

3 Hang Power Snatch (40/30kg)

9 TTB

*Add 3 reps to the snatch every round

‍

rest 3 mins

‍

9 min AMRAP:

12 Dual KB Hang Clean (2 x 16/24kgs)

15/18 Cal Assault Bike

‍

Wednesday:

Strength:

A) DB Strict Press into DB Push Press

B) Chin Over Bar Hold

C) DB Strict Press into DB Push Press

D) Hollow Rock + Arch Rock

E) Double Unders

‍

Conditioning:

4 rounds for time:

Half Park Run

50 Double Unders

3 Rope Climb

‍

Thursday:

Strength:

A) Romanian Deadlifts

B) Wall Walks with Pause

‍

Conditioning:

21-15-9

Power clean (60/45kg)

Box Jump Over

into

15-12-9 Power clean (70/50)

Box Jump Overs

‍

Friday:

Therapy, Get a Partner and Get Ready!

Monday ride

The Monday ride will be relaxing until 23rd Sept. If you'd like specific cycling coaching, please email endurance@innerfight.com

‍

Tuesday

‘Kickers’ we run a steady 400 into a fast 200! Paces vary on the 400’s to get a high quality run workout in.

Start time: 05:59am

Session Length: 1 hour

Location: Sports City Track

‍

Wednesday

A Supra threshold workout. Meaning we go above and beyond our threshold power in a building, 4 X 5min style workout.

Start time: 05:59am

Session Length: 1 hour

Location: Online

‍

Friday Coffee Run

This weeks we have some classic tempo intervals! 4 lots of 8mins, aiming for around a 7 RPE.

‍

Saturday ride

Our weekend ride is non-coached until 7th Sept. If you'd like specific cycling coaching, please email endurance@innerfight.com

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

‍

Tuesday*

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 are running 400s that build in pace.

‍

Friday*

5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be looking to hold tempo (7/10 effort) for 8 mins block. Ensure to use the 2 mins recovery after each to let the HR come down, by keeping that nice and easy.

‍

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

Our Monday and Wednesday LRC sessions will return on Monday 26^th August.

Monday:

Strength:

Back Squat

‍

Conditioning:

In a 3 minute window:

400/300m row

12 DB STOH (50/35lbs)

AMRAP Pull Ups

rest 2 mins x 5

‍

The score is the total pull-ups

‍

Tuesday:

Strength:

Hang Power Snatch + Low Hang Power Snatch

‍

Conditioning:

9 minute AMRAP:

3 Hang Power Snatch (40/30kg)

9 TTB

*Add 3 reps to the snatch every round

‍

rest 3 mins

‍

9 min AMRAP:

12 Dual KB Hang Clean (2 x 16/24kgs)

15/18 Cal Assault Bike

‍

Wednesday:

Strength:

A) DB Strict Press into DB Push Press

B) Chin Over Bar Hold

C) DB Strict Press into DB Push Press

D) Hollow Rock + Arch Rock

E) Double Unders

‍

Conditioning:

4 rounds for time:

Half Park Run

50 Double Unders

3 Rope Climb

‍

Thursday:

Strength:

A) Romanian Deadlifts

B) Wall Walks with Pause

‍

Conditioning:

21-15-9

Power clean (60/45kg)

Box Jump Over

into

15-12-9 Power clean (70/50)

Box Jump Overs

‍

Friday:

Therapy, Get a Partner and Get Ready!

GYMNASTICS

This week in Gymnastics, we will be working on Pull-ups/chest-to-bar and then on developing strength in the Dip and Ring Dip movements.
‍

PURE STRENGTH

This week, we hit a tough single on the bench press, followed by some volume push and pull reps. The session will finish with a trip to the “Arm Farm” to cultivate some bis and tris. Wednesday’s session will involve a squat and lunge complex and then a chance to progress last week's RDL giant set and keep building those hamstrings.

‍

WEIGHTLIFTING

Weightlifting, we stuck into clean pulls that are heavier than your 1 rep max. Then we go over head with some Push Press, then finish off with some Clean and Jerks!

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

‍

Tuesday*

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 are running 400s that build in pace.

‍

Friday*

5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be looking to hold tempo (7/10 effort) for 8 mins block. Ensure to use the 2 mins recovery after each to let the HR come down, by keeping that nice and easy.

‍

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

Our Monday and Wednesday LRC sessions will return on Monday 26^th August.

Monday:

Strength:

Back Squat

‍

Conditioning:

In a 3 minute window:

400/300m row

12 DB STOH (50/35lbs)

AMRAP Pull Ups

rest 2 mins x 5

‍

The score is the total pull-ups

‍

Tuesday:

Strength:

Hang Power Snatch + Low Hang Power Snatch

‍

Conditioning:

9 minute AMRAP:

3 Hang Power Snatch (40/30kg)

9 TTB

*Add 3 reps to the snatch every round

‍

rest 3 mins

‍

9 min AMRAP:

12 Dual KB Hang Clean (2 x 16/24kgs)

15/18 Cal Assault Bike

‍

Wednesday:

Strength:

A) DB Strict Press into DB Push Press

B) Chin Over Bar Hold

C) DB Strict Press into DB Push Press

D) Hollow Rock + Arch Rock

E) Double Unders

‍

Conditioning:

4 rounds for time:

Half Park Run

50 Double Unders

3 Rope Climb

‍

Thursday:

Strength:

A) Romanian Deadlifts

B) Wall Walks with Pause

‍

Conditioning:

21-15-9

Power clean (60/45kg)

Box Jump Over

into

15-12-9 Power clean (70/50)

Box Jump Overs

‍

Friday:

Therapy, Get a Partner and Get Ready!

GYMNASTICS

This week in Gymnastics, we will be working on Pull-ups/chest-to-bar and then on developing strength in the Dip and Ring Dip movements.
‍

PURE STRENGTH

This week, we hit a tough single on the bench press, followed by some volume push and pull reps. The session will finish with a trip to the “Arm Farm” to cultivate some bis and tris. Wednesday’s session will involve a squat and lunge complex and then a chance to progress last week's RDL giant set and keep building those hamstrings.

‍

WEIGHTLIFTING

Weightlifting, we stuck into clean pulls that are heavier than your 1 rep max. Then we go over head with some Push Press, then finish off with some Clean and Jerks!

Monday ride

The Monday ride will be relaxing until 23rd Sept. If you'd like specific cycling coaching, please email endurance@innerfight.com

‍

Tuesday

‘Kickers’ we run a steady 400 into a fast 200! Paces vary on the 400’s to get a high quality run workout in.

Start time: 05:59am

Session Length: 1 hour

Location: Sports City Track

‍

Wednesday

A Supra threshold workout. Meaning we go above and beyond our threshold power in a building, 4 X 5min style workout.

Start time: 05:59am

Session Length: 1 hour

Location: Online

‍

Friday Coffee Run

This weeks we have some classic tempo intervals! 4 lots of 8mins, aiming for around a 7 RPE.

‍

Saturday ride

Our weekend ride is non-coached until 7th Sept. If you'd like specific cycling coaching, please email endurance@innerfight.com