Ladies Run Club #24-39

ENGINE

Increasing calories per minute on the machines with varying distances.

GYMNASTICS

Gymnastics will focus on handstand push-ups and rope climbs this week. If you struggle with these movements, this is your chance to work on the technique and skills to get your first handstand push or rope climb or increase your ability to perform them!

HYROX

Full HYROX simulation. Options for half HYROX and doing it in pairs or a team!

MOBILITY

We have been working on hip mobility & ankle mobility. Now it's time to stabilise. For the upper, we will work on shoulder elevation-depression & lat activation.

PURE STRENGTH

This week in Pure Strength, we start with more percentage work on the close-grip bench press, followed by some push-pull landmine work. We will hit some heavy single-leg work on Wednesday with hamstring and glute accessories.

WEIGHTLIFTING

Clean and jerk this week, and we start with hitting split jerk doubles before getting into Hang Clean and Clean & Split Jerks. Let's see how heavy we can get!

‍

Track Tuesday

Peak week for our over unders set! 1200’s this week.

Start time: 05:59 am

Session Length: 1 hour

‍

Wednesday Ride

Some low RPM work this week into some hard 45s efforts, a really fun set!

Start time: 05:59am

Session Length: 1 hour

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

‍

The Coffee Run

Hill reps are back! Message db@innerfight.com to get involved.

Start time: 05:59 am

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Jebel Hafeet Training camp

This weekend the IFE athletes are on a Training camp on Jebel Hafeet. If you don’t want to miss the next one, get in touch!

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This week we will be holding that 7/10 feeling for 7x 4 mins blocks. There will be a minute recovery after each Tempo Block to help bring your HR back down.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

1200m of over/unders is on the menu today. 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

Today we will be running 1km repeats at 8/10 effort. These should feel quite fast, and there will be a 2 mins rest after each KM. We will also have a Coffee Morning at 7am post the morning session at Smith St Cafe.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be doing some hill repeats on the bridge at the end of the beach track. Please note the change of start location this week.

Monday sees us start the week with some Toes to Bar skill work and then a tough ascending rep work out that will tax the core. Tuesday is all about heavy deadlifts in both the skill and the workout. Wednesday features stricter upper body pulling work in the skill and a twist on the Classic CrossFit work out Jackie. Thursday, we will take another run at the Zercher squat, and then barbell cycling is the workout's focus "Macho Man". Friday, we have a long cardio session to finish the week strong.

‍

Monday:

Strength:

A) Toes to Bar Technique

B) Half Kneeling DB Strict Press + Max Toes to Bar

‍

Conditioning:

For Time:

9-12-15-18-21

Cal row

V-Ups

Hang DB Snatch (1 x 50/35)

‍

Tuesday:

Strength:

Deadstop Deadlifts

‍

Conditioning:

In a 3 minute window

5 Deadlift (120/80)

Pool Run

AMRAP burpees over the bar

rest 2 mins x3

‍

Wednesday:

Strength:

A) Strict Pull Ups

B) Handstand Hold

C) Weighted Sit Ups

‍

Conditioning:

For time Jackie on a bike:

50/40 cal bike

50 Thrusters (20/15)

30 Pull-ups

‍

Thursday:

Strength:

Zercher Squats

‍

Conditioning:

Macho Man Feels:

EMOM x 15

3 Power clean

3 Front Squat

3 STOH

‍

Friday:

Conditioning:

Today we go long, how far will you get in 40mins!!!

Track Tuesday

Peak week for our over unders set! 1200’s this week.

Start time: 05:59 am

Session Length: 1 hour

‍

Wednesday Ride

Some low RPM work this week into some hard 45s efforts, a really fun set!

Start time: 05:59am

Session Length: 1 hour

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

‍

The Coffee Run

Hill reps are back! Message db@innerfight.com to get involved.

Start time: 05:59 am

Session length: 1 hour

Location: Common Grounds, Jumeirah Beach Track

‍

Jebel Hafeet Training camp

This weekend the IFE athletes are on a Training camp on Jebel Hafeet. If you don’t want to miss the next one, get in touch!

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This week we will be holding that 7/10 feeling for 7x 4 mins blocks. There will be a minute recovery after each Tempo Block to help bring your HR back down.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

1200m of over/unders is on the menu today. 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

Today we will be running 1km repeats at 8/10 effort. These should feel quite fast, and there will be a 2 mins rest after each KM. We will also have a Coffee Morning at 7am post the morning session at Smith St Cafe.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be doing some hill repeats on the bridge at the end of the beach track. Please note the change of start location this week.

Monday sees us start the week with some Toes to Bar skill work and then a tough ascending rep work out that will tax the core. Tuesday is all about heavy deadlifts in both the skill and the workout. Wednesday features stricter upper body pulling work in the skill and a twist on the Classic CrossFit work out Jackie. Thursday, we will take another run at the Zercher squat, and then barbell cycling is the workout's focus "Macho Man". Friday, we have a long cardio session to finish the week strong.

‍

Monday:

Strength:

A) Toes to Bar Technique

B) Half Kneeling DB Strict Press + Max Toes to Bar

‍

Conditioning:

For Time:

9-12-15-18-21

Cal row

V-Ups

Hang DB Snatch (1 x 50/35)

‍

Tuesday:

Strength:

Deadstop Deadlifts

‍

Conditioning:

In a 3 minute window

5 Deadlift (120/80)

Pool Run

AMRAP burpees over the bar

rest 2 mins x3

‍

Wednesday:

Strength:

A) Strict Pull Ups

B) Handstand Hold

C) Weighted Sit Ups

‍

Conditioning:

For time Jackie on a bike:

50/40 cal bike

50 Thrusters (20/15)

30 Pull-ups

‍

Thursday:

Strength:

Zercher Squats

‍

Conditioning:

Macho Man Feels:

EMOM x 15

3 Power clean

3 Front Squat

3 STOH

‍

Friday:

Conditioning:

Today we go long, how far will you get in 40mins!!!

ENGINE

Increasing calories per minute on the machines with varying distances.

GYMNASTICS

Gymnastics will focus on handstand push-ups and rope climbs this week. If you struggle with these movements, this is your chance to work on the technique and skills to get your first handstand push or rope climb or increase your ability to perform them!

HYROX

Full HYROX simulation. Options for half HYROX and doing it in pairs or a team!

MOBILITY

We have been working on hip mobility & ankle mobility. Now it's time to stabilise. For the upper, we will work on shoulder elevation-depression & lat activation.

PURE STRENGTH

This week in Pure Strength, we start with more percentage work on the close-grip bench press, followed by some push-pull landmine work. We will hit some heavy single-leg work on Wednesday with hamstring and glute accessories.

WEIGHTLIFTING

Clean and jerk this week, and we start with hitting split jerk doubles before getting into Hang Clean and Clean & Split Jerks. Let's see how heavy we can get!

‍

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Ladies Only Tempo

This week we will be holding that 7/10 feeling for 7x 4 mins blocks. There will be a minute recovery after each Tempo Block to help bring your HR back down.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

1200m of over/unders is on the menu today. 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

Today we will be running 1km repeats at 8/10 effort. These should feel quite fast, and there will be a 2 mins rest after each KM. We will also have a Coffee Morning at 7am post the morning session at Smith St Cafe.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we will be doing some hill repeats on the bridge at the end of the beach track. Please note the change of start location this week.