Ladies Run Club #24-38

ENGINE

Working on holding our MIKKOS score calories for longer blocks of time.
‍

GYMNASTICS

This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
‍

HYROX

We start to put together the pieces and do a mini HYROX
‍

MOBILITY

We will go over full-body flow routines focusing on flexibility for full-body alignment.
‍

PURE STRENGTH

In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
‍

WEIGHTLIFTING

Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!

Track Tuesday

Week two of our over/unders block, this week we move to 1km efforts.

Start time: 05:59 am

Session Length: 1 hour

‍

Wednesday Ride

4 X 8min at your best effort, what have you got?

Start time: 05:59am

Session Length: 1 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

The Coffee Run

Our classic builders set this week, 5min builds based on effort! A great tempo run.

Start time: 05:59 am

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday Ride

Back to a long ride today, 105km in the group with some structured intervals to follow.

Start time: 05:59am

Session Length: 1 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

Sunday long run

Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.

Start time: 05:29am

Session Length: 1 hour

Location: From InnerFight

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.

We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.

‍

Monday:

Strength:

Walking Dumbell Lunges

‍

Conditioning:

In a 2 min window

25 KB Sumo deadlift (2x24/16)

Amrap DU

rest 2 mins

‍

In a 2 min window

16 Weighted Box Step Ups 1 x KB 24/16

AMRAP Cals Bike

rest 2 mins

x3

‍

Tuesday:

Strength:

Building Weight Sandbag To Shoulder

‍

Conditioning:

In Pairs

100 sandbags to shoulder (80/50)

Every 4 mins

1 car park lap farmers carry 2 x 32/24

‍

Wednesday:

Strength:

A) Strict Pull Ups

B) KB Push Press  + Pull Ups + Side Plank

‍

Conditioning:

16 min amrap

Pool Run

10 burpee pull-ups

3 wall walks

‍

Thursday:

Strength:

A) Clean Pull + Hang Squat Clean + Front Squat

B) Squat Clean

‍

Conditioning:

For time:

500/400m row

30 squat clean (60/40)

50 WallBalls

‍

Friday:

Strength:

A) Push Jerk

‍

Conditioning:

It's an awesome triplet to end the week! Therapyyyyy!

Track Tuesday

Week two of our over/unders block, this week we move to 1km efforts.

Start time: 05:59 am

Session Length: 1 hour

‍

Wednesday Ride

4 X 8min at your best effort, what have you got?

Start time: 05:59am

Session Length: 1 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

The Coffee Run

Our classic builders set this week, 5min builds based on effort! A great tempo run.

Start time: 05:59 am

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Saturday Ride

Back to a long ride today, 105km in the group with some structured intervals to follow.

Start time: 05:59am

Session Length: 1 hour

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

‍

Sunday long run

Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.

Start time: 05:29am

Session Length: 1 hour

Location: From InnerFight

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.

We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.

‍

Monday:

Strength:

Walking Dumbell Lunges

‍

Conditioning:

In a 2 min window

25 KB Sumo deadlift (2x24/16)

Amrap DU

rest 2 mins

‍

In a 2 min window

16 Weighted Box Step Ups 1 x KB 24/16

AMRAP Cals Bike

rest 2 mins

x3

‍

Tuesday:

Strength:

Building Weight Sandbag To Shoulder

‍

Conditioning:

In Pairs

100 sandbags to shoulder (80/50)

Every 4 mins

1 car park lap farmers carry 2 x 32/24

‍

Wednesday:

Strength:

A) Strict Pull Ups

B) KB Push Press  + Pull Ups + Side Plank

‍

Conditioning:

16 min amrap

Pool Run

10 burpee pull-ups

3 wall walks

‍

Thursday:

Strength:

A) Clean Pull + Hang Squat Clean + Front Squat

B) Squat Clean

‍

Conditioning:

For time:

500/400m row

30 squat clean (60/40)

50 WallBalls

‍

Friday:

Strength:

A) Push Jerk

‍

Conditioning:

It's an awesome triplet to end the week! Therapyyyyy!

ENGINE

Working on holding our MIKKOS score calories for longer blocks of time.
‍

GYMNASTICS

This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
‍

HYROX

We start to put together the pieces and do a mini HYROX
‍

MOBILITY

We will go over full-body flow routines focusing on flexibility for full-body alignment.
‍

PURE STRENGTH

In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
‍

WEIGHTLIFTING

Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Intervals

We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.