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Ladies Run Club #24-49
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We are kicking the week with our first 12 Days of Christmas workout. Tuesday, it's teams of 3. Can you coordinate to get the best score in two simultaneous workouts? We have some power cleans in the skill, followed by power cleans and double unders in the Workout on Wednesday. We will continue the back squat progression on Thursday, and some kettlebell thrusters will appear during the workout. We hit a DB version of the 12 days of Christmas workout on Friday.
Monday:
12 Days of Christmas Workout 1
Tuesday:
Some Fun to End the Long Weekend in teams of 3
Wednesday:
Strength:
Hang Power Cleans
Conditioning:
2 min amrap
9 hang power cleans (60/40)
30 DU
rest 2 mins x 6
Thursday:
Strength:
Back Squats
Conditioning:
In a 4 minute window
500/400m ski
15 KB thrusters (2 x 24/16)
AMRAP box jump step down
rest 2 mins x 4
Friday:
12 Days of Christmas Workout 2
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ENGINE
Multiple time-based intervals across the erg machines, leaning to be consistent with pace whilst pushing close to your threshold.
GYMNASTICS
NO Gymnastics class this Tuesday due to the long weekend!
HYROX
It’s all about the legs this week. We will be taking on several rounds of the leg-based stations, such as the sandbag lunges, Sled and Wall Balls and learning how to build into your runs on fatigued legs.
MOBILITY
We will continue with the stabilisation drills of the lower body as this area we found needed the most work. First, of course, we will do flexibility drills.
PURE STRENGTH
This week in Pure Strength, we continue our progressions on our single leg work, this time without a deficit. Reducing reps on the RDLs and cyclist squats means we can push the loading.
WEIGHTLIFTING
No Weightlifting class this Monday due to the long weekend!
Monday
Time: 5:59am ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks with a 1 min recovery. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have 1km repeats on the menu. These will be at 3km and 5km pace, and provides you with a chance to run fast with the IFE Coaches and wider community.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 5x 800m of intervals. These should be run at a 8/10 feeling. The 2 mins rest is plenty to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have progressive blocks of 6 mins, each increasing in your RPE. Ensure to pick your starting pace wisely!
Saturday
Time: 8am
Location: InnerFight
Celebrate Fitness. Join the wider InnerFight community for a big workout at the gym.
We are kicking the week with our first 12 Days of Christmas workout. Tuesday, it's teams of 3. Can you coordinate to get the best score in two simultaneous workouts? We have some power cleans in the skill, followed by power cleans and double unders in the Workout on Wednesday. We will continue the back squat progression on Thursday, and some kettlebell thrusters will appear during the workout. We hit a DB version of the 12 days of Christmas workout on Friday.
Monday:
12 Days of Christmas Workout 1
Tuesday:
Some Fun to End the Long Weekend in teams of 3
Wednesday:
Strength:
Hang Power Cleans
Conditioning:
2 min amrap
9 hang power cleans (60/40)
30 DU
rest 2 mins x 6
Thursday:
Strength:
Back Squats
Conditioning:
In a 4 minute window
500/400m ski
15 KB thrusters (2 x 24/16)
AMRAP box jump step down
rest 2 mins x 4
Friday:
12 Days of Christmas Workout 2
ENGINE
Multiple time-based intervals across the erg machines, leaning to be consistent with pace whilst pushing close to your threshold.
GYMNASTICS
NO Gymnastics class this Tuesday due to the long weekend!
HYROX
It’s all about the legs this week. We will be taking on several rounds of the leg-based stations, such as the sandbag lunges, Sled and Wall Balls and learning how to build into your runs on fatigued legs.
MOBILITY
We will continue with the stabilisation drills of the lower body as this area we found needed the most work. First, of course, we will do flexibility drills.
PURE STRENGTH
This week in Pure Strength, we continue our progressions on our single leg work, this time without a deficit. Reducing reps on the RDLs and cyclist squats means we can push the loading.
WEIGHTLIFTING
No Weightlifting class this Monday due to the long weekend!
Monday
Time: 5:59am ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks with a 1 min recovery. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have 1km repeats on the menu. These will be at 3km and 5km pace, and provides you with a chance to run fast with the IFE Coaches and wider community.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 5x 800m of intervals. These should be run at a 8/10 feeling. The 2 mins rest is plenty to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have progressive blocks of 6 mins, each increasing in your RPE. Ensure to pick your starting pace wisely!
Saturday
Time: 8am
Location: InnerFight
Celebrate Fitness. Join the wider InnerFight community for a big workout at the gym.
We are kicking the week with our first 12 Days of Christmas workout. Tuesday, it's teams of 3. Can you coordinate to get the best score in two simultaneous workouts? We have some power cleans in the skill, followed by power cleans and double unders in the Workout on Wednesday. We will continue the back squat progression on Thursday, and some kettlebell thrusters will appear during the workout. We hit a DB version of the 12 days of Christmas workout on Friday.
Monday:
12 Days of Christmas Workout 1
Tuesday:
Some Fun to End the Long Weekend in teams of 3
Wednesday:
Strength:
Hang Power Cleans
Conditioning:
2 min amrap
9 hang power cleans (60/40)
30 DU
rest 2 mins x 6
Thursday:
Strength:
Back Squats
Conditioning:
In a 4 minute window
500/400m ski
15 KB thrusters (2 x 24/16)
AMRAP box jump step down
rest 2 mins x 4
Friday:
12 Days of Christmas Workout 2
ENGINE
Multiple time-based intervals across the erg machines, leaning to be consistent with pace whilst pushing close to your threshold.
GYMNASTICS
NO Gymnastics class this Tuesday due to the long weekend!
HYROX
It’s all about the legs this week. We will be taking on several rounds of the leg-based stations, such as the sandbag lunges, Sled and Wall Balls and learning how to build into your runs on fatigued legs.
MOBILITY
We will continue with the stabilisation drills of the lower body as this area we found needed the most work. First, of course, we will do flexibility drills.
PURE STRENGTH
This week in Pure Strength, we continue our progressions on our single leg work, this time without a deficit. Reducing reps on the RDLs and cyclist squats means we can push the loading.
WEIGHTLIFTING
No Weightlifting class this Monday due to the long weekend!
Monday
Time: 5:59am ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks with a 1 min recovery. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have 1km repeats on the menu. These will be at 3km and 5km pace, and provides you with a chance to run fast with the IFE Coaches and wider community.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 5x 800m of intervals. These should be run at a 8/10 feeling. The 2 mins rest is plenty to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have progressive blocks of 6 mins, each increasing in your RPE. Ensure to pick your starting pace wisely!
Saturday
Time: 8am
Location: InnerFight
Celebrate Fitness. Join the wider InnerFight community for a big workout at the gym.
We are kicking the week with our first 12 Days of Christmas workout. Tuesday, it's teams of 3. Can you coordinate to get the best score in two simultaneous workouts? We have some power cleans in the skill, followed by power cleans and double unders in the Workout on Wednesday. We will continue the back squat progression on Thursday, and some kettlebell thrusters will appear during the workout. We hit a DB version of the 12 days of Christmas workout on Friday.
Monday:
12 Days of Christmas Workout 1
Tuesday:
Some Fun to End the Long Weekend in teams of 3
Wednesday:
Strength:
Hang Power Cleans
Conditioning:
2 min amrap
9 hang power cleans (60/40)
30 DU
rest 2 mins x 6
Thursday:
Strength:
Back Squats
Conditioning:
In a 4 minute window
500/400m ski
15 KB thrusters (2 x 24/16)
AMRAP box jump step down
rest 2 mins x 4
Friday:
12 Days of Christmas Workout 2
ENGINE
Multiple time-based intervals across the erg machines, leaning to be consistent with pace whilst pushing close to your threshold.
GYMNASTICS
NO Gymnastics class this Tuesday due to the long weekend!
HYROX
It’s all about the legs this week. We will be taking on several rounds of the leg-based stations, such as the sandbag lunges, Sled and Wall Balls and learning how to build into your runs on fatigued legs.
MOBILITY
We will continue with the stabilisation drills of the lower body as this area we found needed the most work. First, of course, we will do flexibility drills.
PURE STRENGTH
This week in Pure Strength, we continue our progressions on our single leg work, this time without a deficit. Reducing reps on the RDLs and cyclist squats means we can push the loading.
WEIGHTLIFTING
No Weightlifting class this Monday due to the long weekend!
Monday
Time: 5:59am ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks with a 1 min recovery. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have 1km repeats on the menu. These will be at 3km and 5km pace, and provides you with a chance to run fast with the IFE Coaches and wider community.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 5x 800m of intervals. These should be run at a 8/10 feeling. The 2 mins rest is plenty to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have progressive blocks of 6 mins, each increasing in your RPE. Ensure to pick your starting pace wisely!
Saturday
Time: 8am
Location: InnerFight
Celebrate Fitness. Join the wider InnerFight community for a big workout at the gym.
Monday
Time: 5:59am ONLY
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 6 mins blocks with a 1 min recovery. Ensure to use the recovery to have the HR come down, if that means walking the recovery that is ok!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we have 1km repeats on the menu. These will be at 3km and 5km pace, and provides you with a chance to run fast with the IFE Coaches and wider community.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 5x 800m of intervals. These should be run at a 8/10 feeling. The 2 mins rest is plenty to allow your HR to recover.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we have progressive blocks of 6 mins, each increasing in your RPE. Ensure to pick your starting pace wisely!
Saturday
Time: 8am
Location: InnerFight
Celebrate Fitness. Join the wider InnerFight community for a big workout at the gym.
