Daily Workout #24-3

15 - 19 January 2024
Written by Marcus Smith
InnerFight
InnerFight
Jan 14, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-3

Monday:

Strength:

A) Pull Ups

B) Banded Pull Downs & Heavy DB Rows


Conditioning:

3:30mins on 1:30secs Rest x 4


Half Park Run

Car Park Sandbag Bear Hug Carry 50/30

AMRAP Box Jump Overs


Tuesday:

Strength:

A) Heavy 2 Rep Barbell Strict Press

B) Barbell Push Press @100% of 2 Rep Max


Conditioning:

EMOM x 20


1) 15/12/10/8 Assault Bike Cals

2) 3 Rope Climbs

3) 1min MAX Reps Double Unders

4) Rest


Wednesday:

Strength:

A) Single Leg Box Jumps

B) Front Squats - TEMPO


Conditioning:

5min AMRAP

12 Alt DB Front Rack Lunges

8 Cal Ski


2mins Rest


5min AMRAP

12 DB Front Rack Squats

8 Cals Ski


Thursday:

Strength:

A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch

B) Heavy Squat Snatches


Conditioning:

For Total Time (Open 19.4)


3 Rounds

10 Power Snatches 40/30

10 Bar Facing Burpees


3 Rounds

10 Muscle Ups

10 Bar Facing Burpees


12min Cap


Friday:

Strength

Barbell Hip Thrusts into Broad Jumps


Conditioning

Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-3

Monday:

Strength:

A) Pull Ups

B) Banded Pull Downs & Heavy DB Rows


Conditioning:

3:30mins on 1:30secs Rest x 4


Half Park Run

Car Park Sandbag Bear Hug Carry 50/30

AMRAP Box Jump Overs


Tuesday:

Strength:

A) Heavy 2 Rep Barbell Strict Press

B) Barbell Push Press @100% of 2 Rep Max


Conditioning:

EMOM x 20


1) 15/12/10/8 Assault Bike Cals

2) 3 Rope Climbs

3) 1min MAX Reps Double Unders

4) Rest


Wednesday:

Strength:

A) Single Leg Box Jumps

B) Front Squats - TEMPO


Conditioning:

5min AMRAP

12 Alt DB Front Rack Lunges

8 Cal Ski


2mins Rest


5min AMRAP

12 DB Front Rack Squats

8 Cals Ski


Thursday:

Strength:

A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch

B) Heavy Squat Snatches


Conditioning:

For Total Time (Open 19.4)


3 Rounds

10 Power Snatches 40/30

10 Bar Facing Burpees


3 Rounds

10 Muscle Ups

10 Bar Facing Burpees


12min Cap


Friday:

Strength

Barbell Hip Thrusts into Broad Jumps


Conditioning

Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-3

Monday:

Strength:

A) Pull Ups

B) Banded Pull Downs & Heavy DB Rows


Conditioning:

3:30mins on 1:30secs Rest x 4


Half Park Run

Car Park Sandbag Bear Hug Carry 50/30

AMRAP Box Jump Overs


Tuesday:

Strength:

A) Heavy 2 Rep Barbell Strict Press

B) Barbell Push Press @100% of 2 Rep Max


Conditioning:

EMOM x 20


1) 15/12/10/8 Assault Bike Cals

2) 3 Rope Climbs

3) 1min MAX Reps Double Unders

4) Rest


Wednesday:

Strength:

A) Single Leg Box Jumps

B) Front Squats - TEMPO


Conditioning:

5min AMRAP

12 Alt DB Front Rack Lunges

8 Cal Ski


2mins Rest


5min AMRAP

12 DB Front Rack Squats

8 Cals Ski


Thursday:

Strength:

A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch

B) Heavy Squat Snatches


Conditioning:

For Total Time (Open 19.4)


3 Rounds

10 Power Snatches 40/30

10 Bar Facing Burpees


3 Rounds

10 Muscle Ups

10 Bar Facing Burpees


12min Cap


Friday:

Strength

Barbell Hip Thrusts into Broad Jumps


Conditioning

Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-3

Monday:

Strength:

A) Pull Ups

B) Banded Pull Downs & Heavy DB Rows


Conditioning:

3:30mins on 1:30secs Rest x 4


Half Park Run

Car Park Sandbag Bear Hug Carry 50/30

AMRAP Box Jump Overs


Tuesday:

Strength:

A) Heavy 2 Rep Barbell Strict Press

B) Barbell Push Press @100% of 2 Rep Max


Conditioning:

EMOM x 20


1) 15/12/10/8 Assault Bike Cals

2) 3 Rope Climbs

3) 1min MAX Reps Double Unders

4) Rest


Wednesday:

Strength:

A) Single Leg Box Jumps

B) Front Squats - TEMPO


Conditioning:

5min AMRAP

12 Alt DB Front Rack Lunges

8 Cal Ski


2mins Rest


5min AMRAP

12 DB Front Rack Squats

8 Cals Ski


Thursday:

Strength:

A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch

B) Heavy Squat Snatches


Conditioning:

For Total Time (Open 19.4)


3 Rounds

10 Power Snatches 40/30

10 Bar Facing Burpees


3 Rounds

10 Muscle Ups

10 Bar Facing Burpees


12min Cap


Friday:

Strength

Barbell Hip Thrusts into Broad Jumps


Conditioning

Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Daily Workout #24-3

Monday:

Strength:

A) Pull Ups

B) Banded Pull Downs & Heavy DB Rows


Conditioning:

3:30mins on 1:30secs Rest x 4


Half Park Run

Car Park Sandbag Bear Hug Carry 50/30

AMRAP Box Jump Overs


Tuesday:

Strength:

A) Heavy 2 Rep Barbell Strict Press

B) Barbell Push Press @100% of 2 Rep Max


Conditioning:

EMOM x 20


1) 15/12/10/8 Assault Bike Cals

2) 3 Rope Climbs

3) 1min MAX Reps Double Unders

4) Rest


Wednesday:

Strength:

A) Single Leg Box Jumps

B) Front Squats - TEMPO


Conditioning:

5min AMRAP

12 Alt DB Front Rack Lunges

8 Cal Ski


2mins Rest


5min AMRAP

12 DB Front Rack Squats

8 Cals Ski


Thursday:

Strength:

A) Build to a Heavy Power Snatch, Hang Power Snatch, Hang Squat Snatch

B) Heavy Squat Snatches


Conditioning:

For Total Time (Open 19.4)


3 Rounds

10 Power Snatches 40/30

10 Bar Facing Burpees


3 Rounds

10 Muscle Ups

10 Bar Facing Burpees


12min Cap


Friday:

Strength

Barbell Hip Thrusts into Broad Jumps


Conditioning

Partner Therapy where you will have 35 mins to get the work done! Rowing, Wall Balls, and a REMIX of CINDY