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Ladies Run Club 25-8
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
GYMNASTICS
This week, we’ll go upside down again, but this time, working on handstand push-ups. Strength work to round out the session will follow.
MOBILITY
We will do some full-body stretching flows and get the body nice & loose for our continuous stability/activation exercises.
PURE STRENGTH
Monday, in pure strength, we are working to a tough single on the paused bench press and then hitting some incline dumbbell presses as our accessory. Wednesday, we have our final week of box squatting with some single-leg and hamstring accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. Starting with muscle snatch + OHS, moving onto a spicy complex. Then a EMOM power snatch, finishing with some behind the neck push press. Make sure you book in!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 4x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 400s and 200s, which will fluctuate in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session is 3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Try and pick up the pace from the 800 to the 400.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Location: Wadi Naqab Parking
Session: Long Run
If you need some elevation in your training, then join us today in Wadi Naqab.
We run up past the security hut and keep going until you get to the very top of the climb. Run back down to the bottom.
After 2km or so the tarmac turns into Compact jeep trail.
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
GYMNASTICS
This week, we’ll go upside down again, but this time, working on handstand push-ups. Strength work to round out the session will follow.
MOBILITY
We will do some full-body stretching flows and get the body nice & loose for our continuous stability/activation exercises.
PURE STRENGTH
Monday, in pure strength, we are working to a tough single on the paused bench press and then hitting some incline dumbbell presses as our accessory. Wednesday, we have our final week of box squatting with some single-leg and hamstring accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. Starting with muscle snatch + OHS, moving onto a spicy complex. Then a EMOM power snatch, finishing with some behind the neck push press. Make sure you book in!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 4x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 400s and 200s, which will fluctuate in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session is 3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Try and pick up the pace from the 800 to the 400.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Location: Wadi Naqab Parking
Session: Long Run
If you need some elevation in your training, then join us today in Wadi Naqab.
We run up past the security hut and keep going until you get to the very top of the climb. Run back down to the bottom.
After 2km or so the tarmac turns into Compact jeep trail.
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
GYMNASTICS
This week, we’ll go upside down again, but this time, working on handstand push-ups. Strength work to round out the session will follow.
MOBILITY
We will do some full-body stretching flows and get the body nice & loose for our continuous stability/activation exercises.
PURE STRENGTH
Monday, in pure strength, we are working to a tough single on the paused bench press and then hitting some incline dumbbell presses as our accessory. Wednesday, we have our final week of box squatting with some single-leg and hamstring accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. Starting with muscle snatch + OHS, moving onto a spicy complex. Then a EMOM power snatch, finishing with some behind the neck push press. Make sure you book in!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 4x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 400s and 200s, which will fluctuate in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session is 3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Try and pick up the pace from the 800 to the 400.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Location: Wadi Naqab Parking
Session: Long Run
If you need some elevation in your training, then join us today in Wadi Naqab.
We run up past the security hut and keep going until you get to the very top of the climb. Run back down to the bottom.
After 2km or so the tarmac turns into Compact jeep trail.
Monday:
Heavy Thrusters building over nine sets, looking for a heavy single for the day! We then team up and get to work with 7-minute AMRAPs with bike sprints and AMRAP wall balls!
Strength:
Every 90secs x 9 - Barbell Thrusters 3-3-3-2-2-2-1-1-1
Conditioning:
Teams of 3 in a 7 min window x 3
2000m C2 bike
AMRAP Wall Balls
rest 2 mins
Tuesday:
Upside down for a Tuesday as we spend some practising and working on scales for the Hand Stand Push Up before finding a max set and then taking a percentage of that, and then getting some volume in the shoulders. The workout for today is a spicy combination of Toes to Bar, Wall Walks and DB Reverse Lunges. Will you get the 5 rounds down within the time cap?
Strength:
A) Kippin Handstand Drills
B) 2mins to Establish a Unbroken Set of Kipping HSPU
C) EMOM x 6 - 33% of your Unbroken Set
Conditioning:
5 rounds for time
20 TTB
4 wall walks
12 Double Dumbbell Suitcase Reverse Lunges
Wednesday:
Oly lifting day with the focus being on Touch and Go Power Cleans, slowing increasing in weight, in waves over 12 sets! We then get stuck into a fast and furious workout: will you go unbroken? Can you hang on? How much are you willing to suffer?
Strength:
Every 90secs x 12
A) 3 Touch and Go Power Cleans
B) 2 Touch and Go Power Cleans
C) 1 Power Cleans
Conditioning:
For time
30 Pull-ups
10 Power cleans (80/50)
30/20 Cal Bike
7 min TC
Thursday:
Back Squats, we look for a heavy 1 Rep for the day! A longer workout for today, 24min AMRAP, low skill, but to get the targeted 3+ rounds, you will need to move at a steady pace!
Strength:
Every 2mins x 6 - Paused Back Squats 5-5-3-3-1
Conditioning:
24 Min AMRAP
Olivara run
750/600m ski
20-box jump-over
Friday:
Get excited! We are ending the week with some DB Bench and Inverted Rows before we hit a workout, including DB Hang Clean and Jerks, DB Snatches, and some rowing that will test your grip and your lungs!
GYMNASTICS
This week, we’ll go upside down again, but this time, working on handstand push-ups. Strength work to round out the session will follow.
MOBILITY
We will do some full-body stretching flows and get the body nice & loose for our continuous stability/activation exercises.
PURE STRENGTH
Monday, in pure strength, we are working to a tough single on the paused bench press and then hitting some incline dumbbell presses as our accessory. Wednesday, we have our final week of box squatting with some single-leg and hamstring accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. Starting with muscle snatch + OHS, moving onto a spicy complex. Then a EMOM power snatch, finishing with some behind the neck push press. Make sure you book in!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 4x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 400s and 200s, which will fluctuate in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session is 3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Try and pick up the pace from the 800 to the 400.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Location: Wadi Naqab Parking
Session: Long Run
If you need some elevation in your training, then join us today in Wadi Naqab.
We run up past the security hut and keep going until you get to the very top of the climb. Run back down to the bottom.
After 2km or so the tarmac turns into Compact jeep trail.
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: PM Session only: This evening we will be holding tempo pace for 5mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will have 3 mins easy, which can be a gentle jog or walk. Repeat 4x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today we will be running 400s and 200s, which will fluctuate in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. Today the session is 3 - 4 x
800m, 2 mins rest
400m, 1 min rest
Try and pick up the pace from the 800 to the 400.
Friday
Hills Start Time: 5:29am
Tempo
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Location: Wadi Naqab Parking
Session: Long Run
If you need some elevation in your training, then join us today in Wadi Naqab.
We run up past the security hut and keep going until you get to the very top of the climb. Run back down to the bottom.
After 2km or so the tarmac turns into Compact jeep trail.
