Daily Workout #24-8

19 - 23 February 2024
Written by Marcus Smith
InnerFight
InnerFight
Feb 18, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-8

Monday:

Strength:

A) Tempo Front Squats

Conditioning:

3:00 min AMRAP

24 / 20 Calorie Row

10 Burpee To Target

3 Rope Climbs

1:00 min Rest

x 6 sets

Start each AMRAP where you left off

Tuesday:

Strength:

A) Push Jerk + Split Jerk

B) Jerk Dip + Push Jerk + Split Jerk

Conditioning:

Partner Workout

100 / 85 / 70 Cal Ski Buy In

20 Rounds For Time YGIG

30 / 20 Double Unders

2 Wall Walks

100 / 85 / 70 Cal Ski Buy Out

Wednesday:

Strength:

A) Banded Deadstop Deadlifts

Conditioning:

15 minute AMRAP

5 SandBag Cleans 70/50

10 Box Jumps

20 / 15 Calorie Bike

Thursday:

Strength:

A) Toes to Bar Technique

B) Toes to Bar Volume

Conditioning:

EMOM x 28

1: 12 Hang DB CnJ 50/35

2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up

3: 15/12 Cal Ski

4: Rest

Friday:

Strength

A) Heavy Snatch Pull with Shrug

B) High Hang Power Snatches

Conditioning

Therapy.... You know it goes! Bring your Lifting and Running Shoes!

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-8

Monday:

Strength:

A) Tempo Front Squats

Conditioning:

3:00 min AMRAP

24 / 20 Calorie Row

10 Burpee To Target

3 Rope Climbs

1:00 min Rest

x 6 sets

Start each AMRAP where you left off

Tuesday:

Strength:

A) Push Jerk + Split Jerk

B) Jerk Dip + Push Jerk + Split Jerk

Conditioning:

Partner Workout

100 / 85 / 70 Cal Ski Buy In

20 Rounds For Time YGIG

30 / 20 Double Unders

2 Wall Walks

100 / 85 / 70 Cal Ski Buy Out

Wednesday:

Strength:

A) Banded Deadstop Deadlifts

Conditioning:

15 minute AMRAP

5 SandBag Cleans 70/50

10 Box Jumps

20 / 15 Calorie Bike

Thursday:

Strength:

A) Toes to Bar Technique

B) Toes to Bar Volume

Conditioning:

EMOM x 28

1: 12 Hang DB CnJ 50/35

2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up

3: 15/12 Cal Ski

4: Rest

Friday:

Strength

A) Heavy Snatch Pull with Shrug

B) High Hang Power Snatches

Conditioning

Therapy.... You know it goes! Bring your Lifting and Running Shoes!

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-8

Monday:

Strength:

A) Tempo Front Squats

Conditioning:

3:00 min AMRAP

24 / 20 Calorie Row

10 Burpee To Target

3 Rope Climbs

1:00 min Rest

x 6 sets

Start each AMRAP where you left off

Tuesday:

Strength:

A) Push Jerk + Split Jerk

B) Jerk Dip + Push Jerk + Split Jerk

Conditioning:

Partner Workout

100 / 85 / 70 Cal Ski Buy In

20 Rounds For Time YGIG

30 / 20 Double Unders

2 Wall Walks

100 / 85 / 70 Cal Ski Buy Out

Wednesday:

Strength:

A) Banded Deadstop Deadlifts

Conditioning:

15 minute AMRAP

5 SandBag Cleans 70/50

10 Box Jumps

20 / 15 Calorie Bike

Thursday:

Strength:

A) Toes to Bar Technique

B) Toes to Bar Volume

Conditioning:

EMOM x 28

1: 12 Hang DB CnJ 50/35

2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up

3: 15/12 Cal Ski

4: Rest

Friday:

Strength

A) Heavy Snatch Pull with Shrug

B) High Hang Power Snatches

Conditioning

Therapy.... You know it goes! Bring your Lifting and Running Shoes!

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-8

Monday:

Strength:

A) Tempo Front Squats

Conditioning:

3:00 min AMRAP

24 / 20 Calorie Row

10 Burpee To Target

3 Rope Climbs

1:00 min Rest

x 6 sets

Start each AMRAP where you left off

Tuesday:

Strength:

A) Push Jerk + Split Jerk

B) Jerk Dip + Push Jerk + Split Jerk

Conditioning:

Partner Workout

100 / 85 / 70 Cal Ski Buy In

20 Rounds For Time YGIG

30 / 20 Double Unders

2 Wall Walks

100 / 85 / 70 Cal Ski Buy Out

Wednesday:

Strength:

A) Banded Deadstop Deadlifts

Conditioning:

15 minute AMRAP

5 SandBag Cleans 70/50

10 Box Jumps

20 / 15 Calorie Bike

Thursday:

Strength:

A) Toes to Bar Technique

B) Toes to Bar Volume

Conditioning:

EMOM x 28

1: 12 Hang DB CnJ 50/35

2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up

3: 15/12 Cal Ski

4: Rest

Friday:

Strength

A) Heavy Snatch Pull with Shrug

B) High Hang Power Snatches

Conditioning

Therapy.... You know it goes! Bring your Lifting and Running Shoes!

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Daily Workout #24-8

Monday:

Strength:

A) Tempo Front Squats

Conditioning:

3:00 min AMRAP

24 / 20 Calorie Row

10 Burpee To Target

3 Rope Climbs

1:00 min Rest

x 6 sets

Start each AMRAP where you left off

Tuesday:

Strength:

A) Push Jerk + Split Jerk

B) Jerk Dip + Push Jerk + Split Jerk

Conditioning:

Partner Workout

100 / 85 / 70 Cal Ski Buy In

20 Rounds For Time YGIG

30 / 20 Double Unders

2 Wall Walks

100 / 85 / 70 Cal Ski Buy Out

Wednesday:

Strength:

A) Banded Deadstop Deadlifts

Conditioning:

15 minute AMRAP

5 SandBag Cleans 70/50

10 Box Jumps

20 / 15 Calorie Bike

Thursday:

Strength:

A) Toes to Bar Technique

B) Toes to Bar Volume

Conditioning:

EMOM x 28

1: 12 Hang DB CnJ 50/35

2: 3 - 5 Muscle Ups / CTB Pull Up / Jumping Pull Up

3: 15/12 Cal Ski

4: Rest

Friday:

Strength

A) Heavy Snatch Pull with Shrug

B) High Hang Power Snatches

Conditioning

Therapy.... You know it goes! Bring your Lifting and Running Shoes!