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Daily Workout 25-9
03- 07 March 2025
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
ENGINE
Mikkos Triangle testing week.
GYMNASTICS
This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.
HYROX
This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.
MOBILITY
The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
ENGINE
Mikkos Triangle testing week.
GYMNASTICS
This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.
HYROX
This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.
MOBILITY
The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
We are starting the week with some hinge-focused work. Power cleans into hang power cleans building over 6 sets before we continue with our Frong Stance Deadlifts; the workout will be heavy but fast and furious; do not be fooled by the lateral Jump!
Monday:
Strength:
A) Every 90secs x 6 - 1 Power Clean, 1 Hang Power Clean
B) Every 2mins x 5 - Frong Stance Deadlift
Conditioning:
For time
12-10-8-6-4-2 Deadlift
24-20-16-12-8-4 Lateral Jumps Over The Bar
Tuesday:
You have the chance to progress the pendlay rows before we go into some upper accessory work. A gymnastics
focused workout with wall walks and chest to bars are broken up with some assault bike efforts.
Strength:
A) Every 2mins x 4 - 8/8/6/6 Pendlay Rows
B) Every 3mins x 4 3-5 Strict Pull Ups & Zotman Curls
Conditioning:
AMRAP 16
18/15 cal Assault bike
8 c2b
3 wall walks
Wednesday:
Strongman Day, where we have a sandbag squat and
There will be a lunge complex and some hip extensions, followed by a partner workout for time, which will finish with an all-out effort on the ski erg.
Strength:
A) Every 3mins x 5 - 5 Sandbag Squats + 6 Alt Reverse Lunges
B) Every 90secs x 5 - 10 Weighted Hip Extensions
Conditioning:
In Pairs in a 15-minute window
2 rounds
40/30 cal ski
40 TTB
50 wall balls
Max distance ski in the remaining time
Thursday:
On Thursday, we will strict press heavy before hitting an AMRAP set. Then, we will do some interval work with running and dumbbells.
Strength:
A) Every 2 mins x 6 Strict press 3 3 2 2 1 + 90 sec amrap @ 75%
Conditioning:
2 Rounds:
5 min amrap
Pool Run
5 Man makers
rest 2 mins
5 min amrap
2 Laps car park run
20 Double DB hang snatch
rest 2 mins
Friday:
Friday, we finish the week with axel bar squats and Dumbell rows before diving into a team workout.
ENGINE
Mikkos Triangle testing week.
GYMNASTICS
This week, we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with some strength work.
HYROX
This is a race simulation in which we will take on a full hyrax. It can be done individually or in a pair, and the run distance can be changed.
MOBILITY
The focus is the same, but it's on a different weekend. Unlock those hips so you can sit on the floor next IFTAR. The main focus will be lower flexibility and glute activation.
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some incline press work, followed by some volume on the press and pull, and finishing off the session with some arms. Wednesday, we are hitting a 20-rep max on the RDL before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week in weightlifting, we are working on the spit jerk technique. This is the perfect session for those wanting to increase their confidence overhead. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
Here we go, people! The start of a new block! The next 12 weeks are going to be loaded with strength, some nasty but epic short workouts, lots of strongman and, every now and again, some longer conditioning pieces! Fridays will be something special. Scroll down, and you know what we are talking about! Time to get stronger and fitter!
Monday:
We are kicking the week off with some knee flexion strength work, heavy back squats, step-ups, and cyclist goblet squats. Then we have a simple sprint workout of row wall balls row. How much do you want to hurt on the final row?
Strength:
A) Every 2mins x 5 - 5 Back Squats Tempo 30X1
B) Every 2:30mins x 4 - 8 Barbell Box Step-Ups
C) Every 90secs x 3 - 8 Reps 1 1/4 Cyclist Goblet Squats
Conditioning:
For Time:
500/400m row
50 Wall Balls
500/400m row
Tuesday:
Tuesday, we have an Earthquake bar bench press followed by a triset of dumbbell presses, isometric chin over ball holds and push-ups. You will need a partner for the workout as you get stuck into some kettlebell carries and assault bike efforts.
Strength:
A) Every 2mins x 5 - 8 Earthquake Bar Bench Press Tempo 20X1
B) Every 75secs Alt x 12 - 1) 10-12 Seated DB Press 2) 10-20 Second Chin Over Bar Hold 3) 30sec Push Ups
Conditioning:
10 rounds for time In Pairs YGIG
15/12 cal bike
2 lengths carpark dual KB front rack carry.
Wednesday:
Wednesday is all about power from the hips. Box jumps, power cleans and a frog stance deadlifts to build the posterior chain. Then we have a short, hard effort with the sandbags and dumbbells.
Strength:
A) 5 Mins to establish a Max height box jump
B) EMOM x 8 - 3 hang power cleans
c) Every 2 mins x 5 - 5 frog stance Deadlift
Conditioning:
For Time:
30-20-10
Sandbag Over Shoulder
DB Push Press
Thursday:
Thursday's strength is focused on some upper-body pulling with a Pendlay Row, and then we have a longer EMOM conditioning workout.
Strength:
Pendlay Row
Every 2 mins x 4 - 10/10/8/8 Pendlay Row
Conditioning:
EMOM 24
Min 1 - Assault bike
Min 2 - 25 ab mat sit-ups
Min 3 - Ski erg
Min 4 - 15/12/9 burpee
Friday:
Friday, we are finishing the week with some pull-ups and Olympic lifting in the strength piece before we cap off an epic week of training with a screamer of a workout!
Strength:
Conditioning: Bring everything, including the kitchen sink! FUF are here and here to stay!
One-Hour Workout: Revving Your Swim Engine
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