Daily Workout #24-12

Monday:

Strength:

A) Toes To Bar Technique

B) Toes To Bar Volume

‍

Conditioning:

Waterfall Partner Workout

15 min AMRAP

10 Dual DB Step Up 2 x 50/35 lbs

3 Wall Walks

15 Heavy Wall Balls 30/20lb

‍

Tuesday:

Strength:

A) Banded Deadstop Deadlift + Banded Pull Aparts

‍

Conditioning:

25-minute AMRAP

10 Line Facing Burpee Broad Jump 3ft / 1m

20 / 15 Calorie Assault Bike

10 Line Facing Burpee Broad Jump 3ft / 1m

20 Russian KB Swing 24/16kg

Rest 60s after each round

‍

Wednesday:

Strength:

A) Push Jerk with Pause + Split Jerk with Pause

B) Split Jerk with Pause + Split Jerk

C) Split Jerk

‍

Conditioning:

EMOM x 15

1: 50/40/30 Double Unders

2: 20/16/12 Calorie Ski

3: 10 STOH 50/35kg

4: 20/16/12 Calorie Ski

5: Rest

Thursday:

Strength:

A) Snatch - Focus on Low Hang

B) Low Hang Power Snatch + Low Hang Squat Snatch

C) Low Hang Squat Snatch

‍

Conditioning:

Chipper For Time

50 - 40 - 30

Calorie Row

5 - 4- 3

Squat Snatch 60 / 40kg

Rope Climbs

‍

Friday:

Strength

A) Tempo Front Squat + V Ups

‍

Conditioning

5 Round Therapy

3:00 min window:

200m Run

10 Dual Hang DB Cleans 2 x 50/35lb

AMRAP DB FR Reverse Lunge

2:00 min Rest

‍

Track Tuesday

We move onto 1km reps this week for our threshold track session!

‍

Wednesday ride

Last week we benchmarked our critical power, this week we train to increase it.

Monday

5:59am and 5:59

Location: InnerFight

Session: Ladies Run + Strength

Description: 30 mins run session into 30 mins strength session, with Steph

‍

Tuesday*

5:59am and 6:59 pm

Location: Sports City

Session: Track Tuesday

Description: Speed session with the wider InnerFight Endurance community & coaches

‍

Evening Track Sessions at 6:59 pm during Ramadan

‍

Wednesday

5:59am and 4:59pm

Location: InnerFight

Session: Ladies Run: Intervals

Description: Option to run intervals or recovery run session, with Steph

‍

Friday*

5:59am

Location: Kite Beach

Session: The Coffee Run

Description: Tempo run followed by coffees, with the wider InnerFight Endurance community & coaches

*Track Tuesday and Coffee Run will host male and female runners

‍

Monday:

Strength:

A) Toes To Bar Technique

B) Toes To Bar Volume

‍

Conditioning:

Waterfall Partner Workout

15 min AMRAP

10 Dual DB Step Up 2 x 50/35 lbs

3 Wall Walks

15 Heavy Wall Balls 30/20lb

‍

Tuesday:

Strength:

A) Banded Deadstop Deadlift + Banded Pull Aparts

‍

Conditioning:

25-minute AMRAP

10 Line Facing Burpee Broad Jump 3ft / 1m

20 / 15 Calorie Assault Bike

10 Line Facing Burpee Broad Jump 3ft / 1m

20 Russian KB Swing 24/16kg

Rest 60s after each round

‍

Wednesday:

Strength:

A) Push Jerk with Pause + Split Jerk with Pause

B) Split Jerk with Pause + Split Jerk

C) Split Jerk

‍

Conditioning:

EMOM x 15

1: 50/40/30 Double Unders

2: 20/16/12 Calorie Ski

3: 10 STOH 50/35kg

4: 20/16/12 Calorie Ski

5: Rest

Thursday:

Strength:

A) Snatch - Focus on Low Hang

B) Low Hang Power Snatch + Low Hang Squat Snatch

C) Low Hang Squat Snatch

‍

Conditioning:

Chipper For Time

50 - 40 - 30

Calorie Row

5 - 4- 3

Squat Snatch 60 / 40kg

Rope Climbs

‍

Friday:

Strength

A) Tempo Front Squat + V Ups

‍

Conditioning

5 Round Therapy

3:00 min window:

200m Run

10 Dual Hang DB Cleans 2 x 50/35lb

AMRAP DB FR Reverse Lunge

2:00 min Rest

‍

Monday

5:59am and 5:59

Location: InnerFight

Session: Ladies Run + Strength

Description: 30 mins run session into 30 mins strength session, with Steph

‍

Tuesday*

5:59am and 6:59 pm

Location: Sports City

Session: Track Tuesday

Description: Speed session with the wider InnerFight Endurance community & coaches

‍

Evening Track Sessions at 6:59 pm during Ramadan

‍

Wednesday

5:59am and 4:59pm

Location: InnerFight

Session: Ladies Run: Intervals

Description: Option to run intervals or recovery run session, with Steph

‍

Friday*

5:59am

Location: Kite Beach

Session: The Coffee Run

Description: Tempo run followed by coffees, with the wider InnerFight Endurance community & coaches

*Track Tuesday and Coffee Run will host male and female runners

‍

Monday:

Strength:

A) Toes To Bar Technique

B) Toes To Bar Volume

‍

Conditioning:

Waterfall Partner Workout

15 min AMRAP

10 Dual DB Step Up 2 x 50/35 lbs

3 Wall Walks

15 Heavy Wall Balls 30/20lb

‍

Tuesday:

Strength:

A) Banded Deadstop Deadlift + Banded Pull Aparts

‍

Conditioning:

25-minute AMRAP

10 Line Facing Burpee Broad Jump 3ft / 1m

20 / 15 Calorie Assault Bike

10 Line Facing Burpee Broad Jump 3ft / 1m

20 Russian KB Swing 24/16kg

Rest 60s after each round

‍

Wednesday:

Strength:

A) Push Jerk with Pause + Split Jerk with Pause

B) Split Jerk with Pause + Split Jerk

C) Split Jerk

‍

Conditioning:

EMOM x 15

1: 50/40/30 Double Unders

2: 20/16/12 Calorie Ski

3: 10 STOH 50/35kg

4: 20/16/12 Calorie Ski

5: Rest

Thursday:

Strength:

A) Snatch - Focus on Low Hang

B) Low Hang Power Snatch + Low Hang Squat Snatch

C) Low Hang Squat Snatch

‍

Conditioning:

Chipper For Time

50 - 40 - 30

Calorie Row

5 - 4- 3

Squat Snatch 60 / 40kg

Rope Climbs

‍

Friday:

Strength

A) Tempo Front Squat + V Ups

‍

Conditioning

5 Round Therapy

3:00 min window:

200m Run

10 Dual Hang DB Cleans 2 x 50/35lb

AMRAP DB FR Reverse Lunge

2:00 min Rest

‍

Track Tuesday

We move onto 1km reps this week for our threshold track session!

‍

Wednesday ride

Last week we benchmarked our critical power, this week we train to increase it.