Daily Workout #24-9

26 Feb - 1 Mar 2024
Written by Marcus Smith
InnerFight
InnerFight
Feb 25, 2024
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-9

Monday:

Strength:

A) Incline Tempo DB Bench

B) Dips (Bench/Bar/Ring)

Conditioning:

For Time:

50 / 40 Calorie Row

40 Toes To Bar

30 Dual DB Box Step Overs

40 Toes To Bar

50 / 40 Calorie Row

Tuesday:

Strength:

A) Clean High Pull + Hang Power Clean + Front Squat

Conditioning:

2 - 2 - 2 - 3 AMRAP

12 Deadlifts 70 / 50kg

9 Power Cleans

6 Front Squats

AMRAP Calorie Ski Rest

1:00 minute between rounds

Wednesday:

Strength:

A) Handstand Pushup Work - (Pike Box Push Ups) + Banded Pull Aparts

Conditioning:

Partner Workout Waterfall Style

20-minute AMRAP

10 Handstand Push Ups

5 Burpee Pull-Up

Car Park Run

Thursday:

Strength:

A) DB Rear Foot Elevated Split Squats + Banded Upright Rows

Conditioning:

15-minute AMRAP

3, 6, 9, 12...Calorie Bike

6 Alt Pistols

Friday:

A Strongman kind of Therapy!

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-9

Monday:

Strength:

A) Incline Tempo DB Bench

B) Dips (Bench/Bar/Ring)

Conditioning:

For Time:

50 / 40 Calorie Row

40 Toes To Bar

30 Dual DB Box Step Overs

40 Toes To Bar

50 / 40 Calorie Row

Tuesday:

Strength:

A) Clean High Pull + Hang Power Clean + Front Squat

Conditioning:

2 - 2 - 2 - 3 AMRAP

12 Deadlifts 70 / 50kg

9 Power Cleans

6 Front Squats

AMRAP Calorie Ski Rest

1:00 minute between rounds

Wednesday:

Strength:

A) Handstand Pushup Work - (Pike Box Push Ups) + Banded Pull Aparts

Conditioning:

Partner Workout Waterfall Style

20-minute AMRAP

10 Handstand Push Ups

5 Burpee Pull-Up

Car Park Run

Thursday:

Strength:

A) DB Rear Foot Elevated Split Squats + Banded Upright Rows

Conditioning:

15-minute AMRAP

3, 6, 9, 12...Calorie Bike

6 Alt Pistols

Friday:

A Strongman kind of Therapy!

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-9

Monday:

Strength:

A) Incline Tempo DB Bench

B) Dips (Bench/Bar/Ring)

Conditioning:

For Time:

50 / 40 Calorie Row

40 Toes To Bar

30 Dual DB Box Step Overs

40 Toes To Bar

50 / 40 Calorie Row

Tuesday:

Strength:

A) Clean High Pull + Hang Power Clean + Front Squat

Conditioning:

2 - 2 - 2 - 3 AMRAP

12 Deadlifts 70 / 50kg

9 Power Cleans

6 Front Squats

AMRAP Calorie Ski Rest

1:00 minute between rounds

Wednesday:

Strength:

A) Handstand Pushup Work - (Pike Box Push Ups) + Banded Pull Aparts

Conditioning:

Partner Workout Waterfall Style

20-minute AMRAP

10 Handstand Push Ups

5 Burpee Pull-Up

Car Park Run

Thursday:

Strength:

A) DB Rear Foot Elevated Split Squats + Banded Upright Rows

Conditioning:

15-minute AMRAP

3, 6, 9, 12...Calorie Bike

6 Alt Pistols

Friday:

A Strongman kind of Therapy!

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-9

Monday:

Strength:

A) Incline Tempo DB Bench

B) Dips (Bench/Bar/Ring)

Conditioning:

For Time:

50 / 40 Calorie Row

40 Toes To Bar

30 Dual DB Box Step Overs

40 Toes To Bar

50 / 40 Calorie Row

Tuesday:

Strength:

A) Clean High Pull + Hang Power Clean + Front Squat

Conditioning:

2 - 2 - 2 - 3 AMRAP

12 Deadlifts 70 / 50kg

9 Power Cleans

6 Front Squats

AMRAP Calorie Ski Rest

1:00 minute between rounds

Wednesday:

Strength:

A) Handstand Pushup Work - (Pike Box Push Ups) + Banded Pull Aparts

Conditioning:

Partner Workout Waterfall Style

20-minute AMRAP

10 Handstand Push Ups

5 Burpee Pull-Up

Car Park Run

Thursday:

Strength:

A) DB Rear Foot Elevated Split Squats + Banded Upright Rows

Conditioning:

15-minute AMRAP

3, 6, 9, 12...Calorie Bike

6 Alt Pistols

Friday:

A Strongman kind of Therapy!

Triathlon
Swimming
Race Prep
No items found.
No items found.
No items found.
Daily Workout #24-9

Monday:

Strength:

A) Incline Tempo DB Bench

B) Dips (Bench/Bar/Ring)

Conditioning:

For Time:

50 / 40 Calorie Row

40 Toes To Bar

30 Dual DB Box Step Overs

40 Toes To Bar

50 / 40 Calorie Row

Tuesday:

Strength:

A) Clean High Pull + Hang Power Clean + Front Squat

Conditioning:

2 - 2 - 2 - 3 AMRAP

12 Deadlifts 70 / 50kg

9 Power Cleans

6 Front Squats

AMRAP Calorie Ski Rest

1:00 minute between rounds

Wednesday:

Strength:

A) Handstand Pushup Work - (Pike Box Push Ups) + Banded Pull Aparts

Conditioning:

Partner Workout Waterfall Style

20-minute AMRAP

10 Handstand Push Ups

5 Burpee Pull-Up

Car Park Run

Thursday:

Strength:

A) DB Rear Foot Elevated Split Squats + Banded Upright Rows

Conditioning:

15-minute AMRAP

3, 6, 9, 12...Calorie Bike

6 Alt Pistols

Friday:

A Strongman kind of Therapy!