Daily Workout #24-46

Monday:

Strength:

Building to a 1 Rep Max Bench Press

‍

Conditioning:

50 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU

‍

40 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU

‍

30 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU

‍

Tuesday:

Strength:

Barbell Tempo RDLs

‍

Conditioning:

5 min AMRAP

‍

6 Deadlift (120/80)

9 Box jump over

12/9 cal Row

rest 3 mins

‍

x3

‍

Wednesday:

Strength:

A) Handstand Push Ups

B) Weighted Pull Ups

‍

Conditioning:

2 rounds

Park Run

12 pull-ups

rest 3 mins

‍

2 rounds

half park run

12 Pull-ups

3 wall walks

rest 3 mins

‍

2 rounds

Pool Run

12 pull-ups

3 wall walks

20 push press (2 x 50/30)

‍

Thursday:

Strength:

A) Clean Complex

B) Build to a Max Power Clean

‍

Conditioning:

5 Rounds for time

‍

10 Power clean (60/40)

10 burpee over the bar

‍

14 Min TC

‍

Friday:

Strength:

Build to a heavy Thruster!

‍

Conditioning:

8 Rounds of fun with a KB, The Ski and Sandbags!

‍Track Tuesday

A threshold workout today, 400m all the way up to 1.2km. Great for all runners.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track‍

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

‍

Wednesday Ride

A prep ride for T100, steady power into surges!

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Coffee Run

Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.

‍

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.

‍‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.

‍

Friday - Sunday

All weekend

Location: Khorfakkan

Session: LRC Training Camp

This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.

Monday:

Strength:

Building to a 1 Rep Max Bench Press

‍

Conditioning:

50 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU

‍

40 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU

‍

30 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU

‍

Tuesday:

Strength:

Barbell Tempo RDLs

‍

Conditioning:

5 min AMRAP

‍

6 Deadlift (120/80)

9 Box jump over

12/9 cal Row

rest 3 mins

‍

x3

‍

Wednesday:

Strength:

A) Handstand Push Ups

B) Weighted Pull Ups

‍

Conditioning:

2 rounds

Park Run

12 pull-ups

rest 3 mins

‍

2 rounds

half park run

12 Pull-ups

3 wall walks

rest 3 mins

‍

2 rounds

Pool Run

12 pull-ups

3 wall walks

20 push press (2 x 50/30)

‍

Thursday:

Strength:

A) Clean Complex

B) Build to a Max Power Clean

‍

Conditioning:

5 Rounds for time

‍

10 Power clean (60/40)

10 burpee over the bar

‍

14 Min TC

‍

Friday:

Strength:

Build to a heavy Thruster!

‍

Conditioning:

8 Rounds of fun with a KB, The Ski and Sandbags!

ENGINE

40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.

‍

GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

‍

HYROX

Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.

‍

MOBILITY

We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.

‍

PURE STRENGTH

This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory.  Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.

‍

WEIGHTLIFTING

This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.

‍

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.

‍‍

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.

‍

Friday - Sunday

All weekend

Location: Khorfakkan

Session: LRC Training Camp

This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.

Monday:

Strength:

Building to a 1 Rep Max Bench Press

‍

Conditioning:

50 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU

‍

40 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU

‍

30 wall balls

12 Push up Renegade

row (2 x 50/30)

30 DU

‍

Tuesday:

Strength:

Barbell Tempo RDLs

‍

Conditioning:

5 min AMRAP

‍

6 Deadlift (120/80)

9 Box jump over

12/9 cal Row

rest 3 mins

‍

x3

‍

Wednesday:

Strength:

A) Handstand Push Ups

B) Weighted Pull Ups

‍

Conditioning:

2 rounds

Park Run

12 pull-ups

rest 3 mins

‍

2 rounds

half park run

12 Pull-ups

3 wall walks

rest 3 mins

‍

2 rounds

Pool Run

12 pull-ups

3 wall walks

20 push press (2 x 50/30)

‍

Thursday:

Strength:

A) Clean Complex

B) Build to a Max Power Clean

‍

Conditioning:

5 Rounds for time

‍

10 Power clean (60/40)

10 burpee over the bar

‍

14 Min TC

‍

Friday:

Strength:

Build to a heavy Thruster!

‍

Conditioning:

8 Rounds of fun with a KB, The Ski and Sandbags!

ENGINE

40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.

‍

GYMNASTICS

We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!

‍

HYROX

Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.

‍

MOBILITY

We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.

‍

PURE STRENGTH

This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory.  Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.

‍

WEIGHTLIFTING

This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM

‍Track Tuesday

A threshold workout today, 400m all the way up to 1.2km. Great for all runners.

Start time: 05:59 am

Session Length: 1.5 hour

Location: Sport City Track‍

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

‍

Wednesday Ride

A prep ride for T100, steady power into surges!

Start time: 05:59 am

Session Length: 1.5 hour

Location: BOTS, Al Qudra

‍

Coffee Run

Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.

Brief time: 05:54 am Start time: 05:59 am

Session Length: 1.5 hour

Location: Start Location (Common Grounds)