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Specialty Class #24-30
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In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.
PURE STRENGTH
On Monday, we will increase the weight on the floor press and continue to do some upper pump accessory work! Wednesday, we will look to increase the weights on our Box Squats, continue with our BB Step Ups, and relax on the wall for some wall sit marches!
WEIGHTLIFTING
Clean and Jerk
3-3-2-2-1-1-1-1
Putting it all together, let’s see what happens.
.avif)
Monday Ride
We have a great group ride that finishes with some hard repeated efforts, so work on your group riding then stress your repeated sprint ability.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Short up to longer reps this week, with decreasing speed. Very much a threshold speed workout. Very enjoyable!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
https://goo.gl/maps/NqeohJW2tmRDCocH8
Walker Wednesday
A total of 20min in the hardest zones this week. A really tough but rewarding session That’s great for indoor or outdoor.
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we have 3X 5-minute building blocks, each moving up in intensity, then a long 5-minute recovery so you can maintain the quality of the efforts. Come along for coffee and quality running.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
We will ride around 105km today, adding the first extension where we’ll practice working together as a group at a collectively faster speed. Refueling and hydrating at Zads then we head down the stick as a group.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7
.avif)
This week we will commence our 12-week build to Munich Marathon and Half Marathon. If you would like specific training for either distance, please reach out to Steph.
Our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: This is a speedsession with the wider InnerFight Endurance community & coaches to help yourun fast. This week we are building in distance from 200m, to 300m, 400m.This is a great session to work with your pace group to stay accountable to thereps.
Friday*
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week the sessionwill be building in pace over 5 mins blocks. Starting at a 4/10 effort andgradually building to a 7/10. This is a perfect session for RPE running,especially in the heat.
Sunday*
5:29am
Location: Bottom of the Stick
Session: The Long Run
Description: The team will meet atthe bottom of the stick and run this 15km loop. Keep the paceconversational throughout and take water with you.
*Track Tuesday, Coffee Run, andSunday Long Run will host male and female runners.
Our Monday and Wednesday LRCsessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.
PURE STRENGTH
On Monday, we will increase the weight on the floor press and continue to do some upper pump accessory work! Wednesday, we will look to increase the weights on our Box Squats, continue with our BB Step Ups, and relax on the wall for some wall sit marches!
WEIGHTLIFTING
Clean and Jerk
3-3-2-2-1-1-1-1
Putting it all together, let’s see what happens.
Monday Ride
We have a great group ride that finishes with some hard repeated efforts, so work on your group riding then stress your repeated sprint ability.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Short up to longer reps this week, with decreasing speed. Very much a threshold speed workout. Very enjoyable!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
https://goo.gl/maps/NqeohJW2tmRDCocH8
Walker Wednesday
A total of 20min in the hardest zones this week. A really tough but rewarding session That’s great for indoor or outdoor.
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we have 3X 5-minute building blocks, each moving up in intensity, then a long 5-minute recovery so you can maintain the quality of the efforts. Come along for coffee and quality running.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
We will ride around 105km today, adding the first extension where we’ll practice working together as a group at a collectively faster speed. Refueling and hydrating at Zads then we head down the stick as a group.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7
This week we will commence our 12-week build to Munich Marathon and Half Marathon. If you would like specific training for either distance, please reach out to Steph.
Our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: This is a speedsession with the wider InnerFight Endurance community & coaches to help yourun fast. This week we are building in distance from 200m, to 300m, 400m.This is a great session to work with your pace group to stay accountable to thereps.
Friday*
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week the sessionwill be building in pace over 5 mins blocks. Starting at a 4/10 effort andgradually building to a 7/10. This is a perfect session for RPE running,especially in the heat.
Sunday*
5:29am
Location: Bottom of the Stick
Session: The Long Run
Description: The team will meet atthe bottom of the stick and run this 15km loop. Keep the paceconversational throughout and take water with you.
*Track Tuesday, Coffee Run, andSunday Long Run will host male and female runners.
Our Monday and Wednesday LRCsessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.
PURE STRENGTH
On Monday, we will increase the weight on the floor press and continue to do some upper pump accessory work! Wednesday, we will look to increase the weights on our Box Squats, continue with our BB Step Ups, and relax on the wall for some wall sit marches!
WEIGHTLIFTING
Clean and Jerk
3-3-2-2-1-1-1-1
Putting it all together, let’s see what happens.
Monday Ride
We have a great group ride that finishes with some hard repeated efforts, so work on your group riding then stress your repeated sprint ability.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Short up to longer reps this week, with decreasing speed. Very much a threshold speed workout. Very enjoyable!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
https://goo.gl/maps/NqeohJW2tmRDCocH8
Walker Wednesday
A total of 20min in the hardest zones this week. A really tough but rewarding session That’s great for indoor or outdoor.
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we have 3X 5-minute building blocks, each moving up in intensity, then a long 5-minute recovery so you can maintain the quality of the efforts. Come along for coffee and quality running.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
We will ride around 105km today, adding the first extension where we’ll practice working together as a group at a collectively faster speed. Refueling and hydrating at Zads then we head down the stick as a group.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7
This week we will commence our 12-week build to Munich Marathon and Half Marathon. If you would like specific training for either distance, please reach out to Steph.
Our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: This is a speedsession with the wider InnerFight Endurance community & coaches to help yourun fast. This week we are building in distance from 200m, to 300m, 400m.This is a great session to work with your pace group to stay accountable to thereps.
Friday*
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week the sessionwill be building in pace over 5 mins blocks. Starting at a 4/10 effort andgradually building to a 7/10. This is a perfect session for RPE running,especially in the heat.
Sunday*
5:29am
Location: Bottom of the Stick
Session: The Long Run
Description: The team will meet atthe bottom of the stick and run this 15km loop. Keep the paceconversational throughout and take water with you.
*Track Tuesday, Coffee Run, andSunday Long Run will host male and female runners.
Our Monday and Wednesday LRCsessions will return on Monday 26th August.
In the final two weeks of the block, we are spreading the tests out. This week, we start off with a repeat strength test, 15 minutes to find a 1RM sandbag clean into a grindy sandbag workout. Tuesday, we finish our straight arm strength progressions into a 20-minute partner couplet. Wednesday, we look to find a new 1RM front squat into a very tough quarterfinals repeat from 2021. Thursday, we took a look at benchmark Diane. Finishing the week off with a 1RM snatch & another repeat of a 2023 CrossFit Games workout!
Monday:
Strength:
Heavy Sandbag Cleans
Conditioning:
For Time:-
30 Sandbag Cleans
50/35 Cal Assault Bike
30 Sandbag Squats
50/35 Cal Assault Bike
4 x Carpark SB Carry
50/35 Cal Assault Bike
RX = 70 / 50kg
Tuesday:
Strength:
L Sit Hold + Handstand Hold + Pike Raises + Low Ring Plank Hold
Conditioning:
Partner Workout - 20min AMRAP
500m Ski
20 Burpee Box Get Over 40
Wednesday:
Strength:
A) Deficit Handstand Push Ups + Deadlifts
Conditioning:
Diane
21 - 15 - 9
Deadlift 100 / 70kg
Handstand Push Ups
Thursday:
Strength:
Front Squat
Conditioning:
For Time
120 Wall Balls 9/6kg
120 Calorie Row
Friday:
Strength:
Heavy Snatch
Conditioning:
It's Friday. Show up, and we will have a good time!
GYMNASTICS
We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.
PURE STRENGTH
On Monday, we will increase the weight on the floor press and continue to do some upper pump accessory work! Wednesday, we will look to increase the weights on our Box Squats, continue with our BB Step Ups, and relax on the wall for some wall sit marches!
WEIGHTLIFTING
Clean and Jerk
3-3-2-2-1-1-1-1
Putting it all together, let’s see what happens.
Monday Ride
We have a great group ride that finishes with some hard repeated efforts, so work on your group riding then stress your repeated sprint ability.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Short up to longer reps this week, with decreasing speed. Very much a threshold speed workout. Very enjoyable!
Start time: 05:59am
Session Length: 1 hour
Location: Sports City Track
https://goo.gl/maps/NqeohJW2tmRDCocH8
Walker Wednesday
A total of 20min in the hardest zones this week. A really tough but rewarding session That’s great for indoor or outdoor.
Start time: 05:59am
Session Length: 1 hour
Location: Online
The Coffee Run
This week we have 3X 5-minute building blocks, each moving up in intensity, then a long 5-minute recovery so you can maintain the quality of the efforts. Come along for coffee and quality running.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
https://maps.app.goo.gl/F271tEWJZviJWLTVA
The Saturday Ride
We will ride around 105km today, adding the first extension where we’ll practice working together as a group at a collectively faster speed. Refueling and hydrating at Zads then we head down the stick as a group.
Start time: 04:59
Session length: 3+ hours
Location: Bottom of the stick car park
https://maps.app.goo.gl/LUS9ic9Z9ifPFfHf7
This week we will commence our 12-week build to Munich Marathon and Half Marathon. If you would like specific training for either distance, please reach out to Steph.
Our in-person sessions for the summer will be on Tues, Fri, and Sun.
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: This is a speedsession with the wider InnerFight Endurance community & coaches to help yourun fast. This week we are building in distance from 200m, to 300m, 400m.This is a great session to work with your pace group to stay accountable to thereps.
Friday*
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: This week the sessionwill be building in pace over 5 mins blocks. Starting at a 4/10 effort andgradually building to a 7/10. This is a perfect session for RPE running,especially in the heat.
Sunday*
5:29am
Location: Bottom of the Stick
Session: The Long Run
Description: The team will meet atthe bottom of the stick and run this 15km loop. Keep the paceconversational throughout and take water with you.
*Track Tuesday, Coffee Run, andSunday Long Run will host male and female runners.
Our Monday and Wednesday LRCsessions will return on Monday 26th August.
GYMNASTICS
We continue with Toes 2 Bar and then start working on Handstand Push-Ups. We will break down both skills, work on technique, and get in some volume.
PURE STRENGTH
On Monday, we will increase the weight on the floor press and continue to do some upper pump accessory work! Wednesday, we will look to increase the weights on our Box Squats, continue with our BB Step Ups, and relax on the wall for some wall sit marches!
WEIGHTLIFTING
Clean and Jerk
3-3-2-2-1-1-1-1
Putting it all together, let’s see what happens.
