Ladies Run Club #24-34

GYMNASTICS

This week, we continue with gymnastics, working on Toes to Bar and Hand Stand Push Ups

‍

PURE STRENGTH

Monday’s session sees us hitting some heavy sets of strict press with some tough drop sets. Then, some horizontal pulling work, some high-rep dumbbell flys to strengthen end ranges, and a t-shirt filler to finish. Wednesday, we have a front squat complex incorporating paused reps, and then we will continue to progress the high-rep RDLS and introduce some new accessory movements for the coming weeks.

‍

WEIGHTLIFTING

Snatch Work this week! Get Ready to Lift and Lift Big!

Monday Ride

Our Monday ride is currently on hold and will return in September.

‍

Track Tuesday

The Lactagon is a famous IFE workout. Turn up to learn what it is about! The secret is in the name…

‍

Wednesday Ride

Our Wednesday ride is currently on hold and will return in September.

Friday Coffee Run

Superset Intervals! 3min steady into 1min hard! We repeat until it’s time for coffee!

‍

Saturday Ride

Our Saturday ride is currently on hold and will return in September.

Sunday Long run

The long run this week is on! Email DB@innerfight.com for details.

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

‍

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 will be running at 1km pace across 400s, 300s, and 200s.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we be running shorter bursts of higher and lower tempo blocks again with a superset of intervals. These will be 3 mins at 7/10 and 2 mins at 8/10 RPE into a 1 min recovery.

‍

Sunday

Time: 5:29am

Location: BOTS

Session: Long Run

A long easy run from the Bottom of the Stick. The loops is 15km, but there are also out and back options.

‍

The above sessions will host male and female runners.

Our Monday and Wednesday LRC sessions will return on Monday 26th August.

‍

Monday:

Strength:

A) Sandbag Sumo Good Mornings

B) Sandbag to Shoulder

‍

Conditioning:

10 Down to 1

Sandbag over shoulder

Burpee over sandbag

‍

Tuesday:

Strength:

A) Dumbell Strict Press into Push Press

B) Bent Over DB Row

‍

Conditioning:

2-minute window x 2 rounds

8 push press

8 pull-ups

AMRAP Double Unders

rest 2 mins x 3

‍

2-minute window

10 push-up renegade rows (2 x 50/35)

AMRAP Double Unders

rest 2 mins x 3

‍

Wednesday:

Strength:

Front Rack Box Step-Ups

‍

Conditioning:

For time 10-20-30

DB reverse lunges (2x50/30)

TTB

Assault Bike Cals

‍

Thursday:

Strength:

Back Squat

‍

Conditioning:

In Pairs AMRAP 30

Olivara run together

100 wall balls

Olivara run together

50 thrusters (40/30)

Park run together

50 wall balls

Park run together

25 thrusters

‍

Friday:

You Know the Drill. Show up, and we will take care of the rest! Therapy!

Monday Ride

Our Monday ride is currently on hold and will return in September.

‍

Track Tuesday

The Lactagon is a famous IFE workout. Turn up to learn what it is about! The secret is in the name…

‍

Wednesday Ride

Our Wednesday ride is currently on hold and will return in September.

Friday Coffee Run

Superset Intervals! 3min steady into 1min hard! We repeat until it’s time for coffee!

‍

Saturday Ride

Our Saturday ride is currently on hold and will return in September.

Sunday Long run

The long run this week is on! Email DB@innerfight.com for details.

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

‍

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 will be running at 1km pace across 400s, 300s, and 200s.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we be running shorter bursts of higher and lower tempo blocks again with a superset of intervals. These will be 3 mins at 7/10 and 2 mins at 8/10 RPE into a 1 min recovery.

‍

Sunday

Time: 5:29am

Location: BOTS

Session: Long Run

A long easy run from the Bottom of the Stick. The loops is 15km, but there are also out and back options.

‍

The above sessions will host male and female runners.

Our Monday and Wednesday LRC sessions will return on Monday 26th August.

‍

Monday:

Strength:

A) Sandbag Sumo Good Mornings

B) Sandbag to Shoulder

‍

Conditioning:

10 Down to 1

Sandbag over shoulder

Burpee over sandbag

‍

Tuesday:

Strength:

A) Dumbell Strict Press into Push Press

B) Bent Over DB Row

‍

Conditioning:

2-minute window x 2 rounds

8 push press

8 pull-ups

AMRAP Double Unders

rest 2 mins x 3

‍

2-minute window

10 push-up renegade rows (2 x 50/35)

AMRAP Double Unders

rest 2 mins x 3

‍

Wednesday:

Strength:

Front Rack Box Step-Ups

‍

Conditioning:

For time 10-20-30

DB reverse lunges (2x50/30)

TTB

Assault Bike Cals

‍

Thursday:

Strength:

Back Squat

‍

Conditioning:

In Pairs AMRAP 30

Olivara run together

100 wall balls

Olivara run together

50 thrusters (40/30)

Park run together

50 wall balls

Park run together

25 thrusters

‍

Friday:

You Know the Drill. Show up, and we will take care of the rest! Therapy!

GYMNASTICS

This week, we continue with gymnastics, working on Toes to Bar and Hand Stand Push Ups

‍

PURE STRENGTH

Monday’s session sees us hitting some heavy sets of strict press with some tough drop sets. Then, some horizontal pulling work, some high-rep dumbbell flys to strengthen end ranges, and a t-shirt filler to finish. Wednesday, we have a front squat complex incorporating paused reps, and then we will continue to progress the high-rep RDLS and introduce some new accessory movements for the coming weeks.

‍

WEIGHTLIFTING

Snatch Work this week! Get Ready to Lift and Lift Big!

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

‍

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 will be running at 1km pace across 400s, 300s, and 200s.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we be running shorter bursts of higher and lower tempo blocks again with a superset of intervals. These will be 3 mins at 7/10 and 2 mins at 8/10 RPE into a 1 min recovery.

‍

Sunday

Time: 5:29am

Location: BOTS

Session: Long Run

A long easy run from the Bottom of the Stick. The loops is 15km, but there are also out and back options.

‍

The above sessions will host male and female runners.

Our Monday and Wednesday LRC sessions will return on Monday 26th August.

‍