Endurance #24-43

ENGINE

We will work on some longer aerobic pieces this week, learning to pace for longer intervals. Do not go too fast at the start and then have to slow down! The goal is to learn what you can stick to and work consistently and at an even pace.

‍

GYMNASTICS

The skills we will focus on for this week will be, Pull-ups, chest-to-bar pull-ups, and Handstand Walks. These sessions cater to all levels, from beginners to seasoned athletes.

‍

HYROX

Breaking down a Hyrox into manageable chunks, working on pacing the stations and recovering enough on the runs to stick to your plan on the station.

‍

MOBILITY

Back to the bands, opening those hips/ankles first, then testing overhead static positions.

‍

PURE STRENGTH

This week in Pure Strength, we have a heavy paused back squat with drop sets and some single-leg work on Monday. This is followed by a Z press, some end-range pressing strength and a load of direct triceps work to help build our overhead press on Wednesday.

‍

WEIGHTLIFTING

This week in weightlifting, we will focus on the hang squat clean, with a heavy complex followed by a high-volume EMOM.

Track Tuesday

Over under 400’s today! 10k and 3k pace. Getting fit for 5 and 10k races!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

‍

Wednesday Ride

No coached ride this week.

‍

The Coffee Run

Our monthly bridges session, which means hill repeats!

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday Ride

No coached ride this week.

Monday:

Strength:

A) Pike Handstand Push Ups

B) DB Bent Over Row

‍

Conditioning:

24min AMRAP with a Partner

15/12 cal ski

3 Wall Walks

15 American KB swing

‍

Tuesday:

Strength:

A) Paused Bench Press

B) Bench Press + Double Under Work

‍

Conditioning:

4min AMRAP

10 DB Box Step Overs

10 DB Shoulder to Overhead

15/12 cal row

Rest 2 mins x 4

‍

Wednesday:

Strength:

A) Snatch Pull + Muscle Snatch

B) Power Snatch & Overhead Squat

‍

Conditioning:

For time:

12-10-8-6-4-2 Deadlift

2-4-6-8-10-12 TTB

8 min TC

‍

Thursday:

Strength:

Strict Pull Ups

‍

Conditioning:

For Time:

Park run

4 rope climbs

30/20 cal row

30 Pull Ups

30/20 cal ass bike

20 C2B

30/20 cal row

Park Run

‍

Friday:

Strength:

Tempo Front Squats

‍

Conditioning:

It's all fun to end the week with a barbell and a skipping rope! Will you get it done within the time cap?

Track Tuesday

Over under 400’s today! 10k and 3k pace. Getting fit for 5 and 10k races!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

‍

Wednesday Ride

No coached ride this week.

‍

The Coffee Run

Our monthly bridges session, which means hill repeats!

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday Ride

No coached ride this week.

Monday:

Strength:

A) Pike Handstand Push Ups

B) DB Bent Over Row

‍

Conditioning:

24min AMRAP with a Partner

15/12 cal ski

3 Wall Walks

15 American KB swing

‍

Tuesday:

Strength:

A) Paused Bench Press

B) Bench Press + Double Under Work

‍

Conditioning:

4min AMRAP

10 DB Box Step Overs

10 DB Shoulder to Overhead

15/12 cal row

Rest 2 mins x 4

‍

Wednesday:

Strength:

A) Snatch Pull + Muscle Snatch

B) Power Snatch & Overhead Squat

‍

Conditioning:

For time:

12-10-8-6-4-2 Deadlift

2-4-6-8-10-12 TTB

8 min TC

‍

Thursday:

Strength:

Strict Pull Ups

‍

Conditioning:

For Time:

Park run

4 rope climbs

30/20 cal row

30 Pull Ups

30/20 cal ass bike

20 C2B

30/20 cal row

Park Run

‍

Friday:

Strength:

Tempo Front Squats

‍

Conditioning:

It's all fun to end the week with a barbell and a skipping rope! Will you get it done within the time cap?

ENGINE

We will work on some longer aerobic pieces this week, learning to pace for longer intervals. Do not go too fast at the start and then have to slow down! The goal is to learn what you can stick to and work consistently and at an even pace.

‍

GYMNASTICS

The skills we will focus on for this week will be, Pull-ups, chest-to-bar pull-ups, and Handstand Walks. These sessions cater to all levels, from beginners to seasoned athletes.

‍

HYROX

Breaking down a Hyrox into manageable chunks, working on pacing the stations and recovering enough on the runs to stick to your plan on the station.

‍

MOBILITY

Back to the bands, opening those hips/ankles first, then testing overhead static positions.

‍

PURE STRENGTH

This week in Pure Strength, we have a heavy paused back squat with drop sets and some single-leg work on Monday. This is followed by a Z press, some end-range pressing strength and a load of direct triceps work to help build our overhead press on Wednesday.

‍

WEIGHTLIFTING

This week in weightlifting, we will focus on the hang squat clean, with a heavy complex followed by a high-volume EMOM.

Track Tuesday

Over under 400’s today! 10k and 3k pace. Getting fit for 5 and 10k races!

Start time: 05:59 am

Session Length: 1 hour

Location: InnerFight‍

‍

Wednesday Ride

No coached ride this week.

‍

The Coffee Run

Our monthly bridges session, which means hill repeats!

Session Length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday Ride

No coached ride this week.