Ladies Run Club #24-17

GYMNASTICS

Gymnastics focus this week will be Toes 2 Bar and Handstand walks. Breaking down the movements into the key components as well as providing appropriate scales of the movements!

‍

PURE STRENGTH

Monday: Starting the week off with our new cycle. Monday will be upper body focusing on deadstop Strict press & lots of shoulder work.

Wednesday: We go to our lower body session looking at front squats, sissy squats & more glute work.

‍

WEIGHTLIFTING

Clean and Jerk Focus.

High hang power clean to work on transition.

Then some foot work on the jerks.

1 power clean Into 1 clean and jerk.

Slow is smooth and smooth is fast.

‍

Monday Ride

Today is an Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 2 minutes. A great bang for your buck ride!

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

‍

The Coffee Run

Today is a negative split run, we will be running 7X 4 minutes at 6RPE, 2 minutes at 7RPE and 1 minute easy. This is an opportunity to practice your running IQ and keep the running achievable as it starts to heat up.

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

‍

The Saturday Ride

Get your cycling fix with this 115km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!

Start time: 05:59am

Session Length: Approximatley 3 hours

Location: Wolfis Training start

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

‍

We will hen spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!

Tuesday*

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have some 400s and 200s on the menu, so a nice fast session!

‍

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running 1 min on/off intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. The 1 min on should be 8/10 efforts, so ensure to keep the 1 min off nice and easy!

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week our tempo run will be building from 4 mins at 6/10 into 2 mins at 7/10, over 7 reps. Now that the temperatures are rising, it's smart to dial into your RPE as opposed to a pace on a watch.

Sunday

This Sunday we will be at the SuperSports race in Meydan. They have a 5km, 10km and 15km. If you would like to run, just enter the race here.

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

This week is gruelling with a huge mixture of skills, power output, bodyweight movements & weightlifting. Monday we continue our back squat cycle. Tuesday a shoulder heavy high skill workout. Wednesday a sneaky partner workout, Thursday some fast sprint snatch repeats & finishing the week off with a bang!!!!

‍

Monday

Strength:

Back Squats

‍

Conditioning:

Every 2:00 min x 15 rounds

A: 2 Length Carpark Sled Push

B: 25 / 20 Calorie Ski

C: 25 Heavy Russian KB Swing

‍

Tuesday

Strength:

A) BTN Split Jerks with Pause

B) Split Jerks

‍

Conditioning:

4 Rounds For Time:

30 Cross Over Singles

15 KB STOH 2 x 24 / 16kg

Carpark Farmers Carry

‍

Wednesday

Strength:

A: Narrow Grip Chin Ups

B: Seated Tuck Ups

Conditioning:

20min Partner AMRAP

Max Distance Row

Every minute 1 partner completes:

2 Wall Walks + 5 Pull Ups

‍

Thursday

Strength:

Snatches with Pause Below the Knee

‍

Conditioning:

2:30min Work - 2:30min Rest x 5

16/12 Cal Assault Bike

12 Bar Facing Burpees

AMRAP Snatch 45/30kg

‍

Friday

Therapy!!!!

Monday Ride

Today is an Explosive power development (EPD) session. We will be initially working on our group riding skills and then working on our power generation with 10s accelerations every 2 minutes. A great bang for your buck ride!

Start time: 05:59am

Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

‍

The Coffee Run

Today is a negative split run, we will be running 7X 4 minutes at 6RPE, 2 minutes at 7RPE and 1 minute easy. This is an opportunity to practice your running IQ and keep the running achievable as it starts to heat up.

Start time: 05:59

Session length: 1 hour

Location: Common Grounds, Jumierah Beach Track

‍

The Saturday Ride

Get your cycling fix with this 115km ride at an average of 32kph. Work as a group to get through the desert! This week we will be going anti-clockwise to keep your views fresh!

Start time: 05:59am

Session Length: Approximatley 3 hours

Location: Wolfis Training start

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

‍

We will hen spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!

Tuesday*

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have some 400s and 200s on the menu, so a nice fast session!

‍

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running 1 min on/off intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. The 1 min on should be 8/10 efforts, so ensure to keep the 1 min off nice and easy!

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week our tempo run will be building from 4 mins at 6/10 into 2 mins at 7/10, over 7 reps. Now that the temperatures are rising, it's smart to dial into your RPE as opposed to a pace on a watch.

Sunday

This Sunday we will be at the SuperSports race in Meydan. They have a 5km, 10km and 15km. If you would like to run, just enter the race here.

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

This week is gruelling with a huge mixture of skills, power output, bodyweight movements & weightlifting. Monday we continue our back squat cycle. Tuesday a shoulder heavy high skill workout. Wednesday a sneaky partner workout, Thursday some fast sprint snatch repeats & finishing the week off with a bang!!!!

‍

Monday

Strength:

Back Squats

‍

Conditioning:

Every 2:00 min x 15 rounds

A: 2 Length Carpark Sled Push

B: 25 / 20 Calorie Ski

C: 25 Heavy Russian KB Swing

‍

Tuesday

Strength:

A) BTN Split Jerks with Pause

B) Split Jerks

‍

Conditioning:

4 Rounds For Time:

30 Cross Over Singles

15 KB STOH 2 x 24 / 16kg

Carpark Farmers Carry

‍

Wednesday

Strength:

A: Narrow Grip Chin Ups

B: Seated Tuck Ups

Conditioning:

20min Partner AMRAP

Max Distance Row

Every minute 1 partner completes:

2 Wall Walks + 5 Pull Ups

‍

Thursday

Strength:

Snatches with Pause Below the Knee

‍

Conditioning:

2:30min Work - 2:30min Rest x 5

16/12 Cal Assault Bike

12 Bar Facing Burpees

AMRAP Snatch 45/30kg

‍

Friday

Therapy!!!!

GYMNASTICS

Gymnastics focus this week will be Toes 2 Bar and Handstand walks. Breaking down the movements into the key components as well as providing appropriate scales of the movements!

‍

PURE STRENGTH

Monday: Starting the week off with our new cycle. Monday will be upper body focusing on deadstop Strict press & lots of shoulder work.

Wednesday: We go to our lower body session looking at front squats, sissy squats & more glute work.

‍

WEIGHTLIFTING

Clean and Jerk Focus.

High hang power clean to work on transition.

Then some foot work on the jerks.

1 power clean Into 1 clean and jerk.

Slow is smooth and smooth is fast.

‍

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

‍

We will hen spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!

Tuesday*

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we have some 400s and 200s on the menu, so a nice fast session!

‍

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running 1 min on/off intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. The 1 min on should be 8/10 efforts, so ensure to keep the 1 min off nice and easy!

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week our tempo run will be building from 4 mins at 6/10 into 2 mins at 7/10, over 7 reps. Now that the temperatures are rising, it's smart to dial into your RPE as opposed to a pace on a watch.

Sunday

This Sunday we will be at the SuperSports race in Meydan. They have a 5km, 10km and 15km. If you would like to run, just enter the race here.

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