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Daily Workout 25-14
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
Holidays are over, Big week, we look forward to welcoming you all through the week!
Monday:
Monday, let's goooo! Start the week off with some back squats and then some unilateral accessory work for the lower body, then we have a banger of a workout, so grab your workout partner, get booked in and get the week off to an epic start!
Strength:
A) Every 2 mins x 6 - 2 2 2 1 1 back squat @20x1
rest 2 mins
B) Every 2:30 mins x 3 - 6/6 Bulgarian Split squat @30x1 + 6/arm 3 point DB Row.
Conditioning:
18 min AMRAP in pairs YGIG (full rounds)
250/200m row
8 DB Front Rack walking lunge (2x50/35)
6 Box Jump Overs
8 DB Front Rack walking lunge
Tuesday:
We are pressing overhead in the strength work and spending some time on rope climbs before we have a rope climb and dumbbell workout.
Strength:
Every 2 mins x 6 - 5 push press
Conditioning:
For time:
4-3-2-1 Legless Rope Climb
21- 18 -15 -12 alt Db hang clean jerk (50/35)
Wednesday:
Today we are working on some snatch technique followed by intervals that will get the heart rate up!
Strength:
EMOM 5 - 2 Hang Muscle Snatch
rest 2 mins
EMOM 8 - 2 Hang Power Snatch
rest 2 mins
Every 90 sec x 3 - 8 Barbell Good Mornings @30x1
Conditioning:
In a 2:30 window
400/320m Ski
10 HR Push Up
AMRAP Wall Balls
rest 2:30
In a 2:30 window
400/320m ski
10 Wall Balls
AMRAP HR Push-ups
rest 2:30
x2
Thursday:
Strict pull work in the strength piece, followed by two tough AMRAPS featuring some double kettlebell squat cleans, pull-ups and assault bike
Strength:
Every 90 sec x 12
A) 12 Alt Gorilla Row (build)
B) 3-5 Strict Pull-Ups
C) Rest
Conditioning:
AMRAP 7
6 Dual KB Squat Clean
20/15 Cal Assault Bike
12 pull-ups
rest 3 mins x 2
Friday:
Finally, we finish the week strong with some lunges and TTB work in the skill and 3 rounds for time in our Friday therapy workout.
Strength:
Emom x 8
A) 6 Back Rack Reverse Lunge
B) 10 sec TTB
Conditioning:
3 Rounds For Time:
20 TTB
10 Alt Back Rack Rev Lunge
800m run
1000m row
