Specialty Class #24-35
.avif)
Monday:
Strength:
A) Chin Over Bar Hold into Eccentric Pull Ups
B) Tempo Deficit Push Ups
Conditioning:
EMOM 20
M1: Max rope climb
M2: Max Burpee Box jump over
M3: max wall walk
M4: max OH db rev lunge (1x50/35)
M5: rest
Tuesday:
Strength:
A) Kip Swings
B) Kipping Single T2B
C) Max TTB
Conditioning:
For time
1000m ski
50 RKB swings (24/16)
30 V-up
2000m c2 bike
50 RKB swing
30 V-up
1000m row
50 RKB swings
30 V-up
Wednesday:
Strength:
A) Hang Snatch Pull
B) Hang Power Snatch
Conditioning:
10 rounds for time:
8 power snatch (40/30)
30 DU
Thursday:
Strength:
Strict Press + Banded Pull Aparts
Conditioning:
2 Rounds
5 min AMRAP
9 Box Jump
9 DB stoh (2 x 50/35)
rest 3 mins
5 min AMRAP
9 DB thruster
9 Burpee to 6-inch Target
rest 3 mins
Friday:
Strength:
Back Squats
Conditioning:
2 Rounds of Therapy with a 33-minute Time Cap! It's going to be some finish to the week!

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are going to start with some technique work on the ergs. It is important to be efficient and technically correct to maximize the benefit of your engine work. Then, we will do some interval pacing work and learn about maintaining RPE, stroke rate, and cadence through different interval durations.
GYMNASTICS
Toes to bar progressions - Shapes and understanding the swing.
Handstand work - Finding good positions, balancing, and moving hands for walking.
HYROX
Week 1 is about an Introduction to HYROX movements.
First, we will work on your grip with sled pull into farmer's carry.
Then, in a super sweaty workout, we will cover 4 other primary HYROX stations with a very small amount of running this week!
MOBILITY
The mobility session will be split into two segments. The first half will be (lower) hip flexibility & glute activation.
2nd Half of thoracic mobility moves into activating & strengthening shoulder stabilizers.
PURE STRENGTH
In the final week of this block, we will establish a max front squat on Monday while progressing through the final week of high-volume RDLS. On Wednesday, we will max out the incline bench press and some heavy horizontal pulling work, finishing the session with a return to the “Arm Farm.”
WEIGHTLIFTING
Cleans and Jerk is the focus this week! We look at finding a heavy thruster to start and then in a C&J complex, focusing on sticking the landing!
.avif)
Monday Ride
Our Monday ride is currently on hold and will return in September.
Track Tuesday
200/100’s. Run for 200 at an uncomfortable pace, then walk for 100 to recover. We repeat until the mercury hits 40 degrees…
Wednesday Ride
Our Wednesday ride is currently on hold and will return in September.
Friday Coffee Run
Our monthly hill repeats workout. A favourite session among the IFE community.
Saturday Ride
Our Saturday ride is currently on hold and will return in September.
Sunday Long run
The long run this week is on! Email DB@innerfight.com for details.
.avif)
Monday:
Strength:
A) Chin Over Bar Hold into Eccentric Pull Ups
B) Tempo Deficit Push Ups
Conditioning:
EMOM 20
M1: Max rope climb
M2: Max Burpee Box jump over
M3: max wall walk
M4: max OH db rev lunge (1x50/35)
M5: rest
Tuesday:
Strength:
A) Kip Swings
B) Kipping Single T2B
C) Max TTB
Conditioning:
For time
1000m ski
50 RKB swings (24/16)
30 V-up
2000m c2 bike
50 RKB swing
30 V-up
1000m row
50 RKB swings
30 V-up
Wednesday:
Strength:
A) Hang Snatch Pull
B) Hang Power Snatch
Conditioning:
10 rounds for time:
8 power snatch (40/30)
30 DU
Thursday:
Strength:
Strict Press + Banded Pull Aparts
Conditioning:
2 Rounds
5 min AMRAP
9 Box Jump
9 DB stoh (2 x 50/35)
rest 3 mins
5 min AMRAP
9 DB thruster
9 Burpee to 6-inch Target
rest 3 mins
Friday:
Strength:
Back Squats
Conditioning:
2 Rounds of Therapy with a 33-minute Time Cap! It's going to be some finish to the week!

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are going to start with some technique work on the ergs. It is important to be efficient and technically correct to maximize the benefit of your engine work. Then, we will do some interval pacing work and learn about maintaining RPE, stroke rate, and cadence through different interval durations.
GYMNASTICS
Toes to bar progressions - Shapes and understanding the swing.
Handstand work - Finding good positions, balancing, and moving hands for walking.
HYROX
Week 1 is about an Introduction to HYROX movements.
First, we will work on your grip with sled pull into farmer's carry.
Then, in a super sweaty workout, we will cover 4 other primary HYROX stations with a very small amount of running this week!
MOBILITY
The mobility session will be split into two segments. The first half will be (lower) hip flexibility & glute activation.
2nd Half of thoracic mobility moves into activating & strengthening shoulder stabilizers.
PURE STRENGTH
In the final week of this block, we will establish a max front squat on Monday while progressing through the final week of high-volume RDLS. On Wednesday, we will max out the incline bench press and some heavy horizontal pulling work, finishing the session with a return to the “Arm Farm.”
WEIGHTLIFTING
Cleans and Jerk is the focus this week! We look at finding a heavy thruster to start and then in a C&J complex, focusing on sticking the landing!
.avif)
Monday Ride
Our Monday ride is currently on hold and will return in September.
Track Tuesday
200/100’s. Run for 200 at an uncomfortable pace, then walk for 100 to recover. We repeat until the mercury hits 40 degrees…
Wednesday Ride
Our Wednesday ride is currently on hold and will return in September.
Friday Coffee Run
Our monthly hill repeats workout. A favourite session among the IFE community.
Saturday Ride
Our Saturday ride is currently on hold and will return in September.
Sunday Long run
The long run this week is on! Email DB@innerfight.com for details.
.avif)
Monday:
Strength:
A) Chin Over Bar Hold into Eccentric Pull Ups
B) Tempo Deficit Push Ups
Conditioning:
EMOM 20
M1: Max rope climb
M2: Max Burpee Box jump over
M3: max wall walk
M4: max OH db rev lunge (1x50/35)
M5: rest
Tuesday:
Strength:
A) Kip Swings
B) Kipping Single T2B
C) Max TTB
Conditioning:
For time
1000m ski
50 RKB swings (24/16)
30 V-up
2000m c2 bike
50 RKB swing
30 V-up
1000m row
50 RKB swings
30 V-up
Wednesday:
Strength:
A) Hang Snatch Pull
B) Hang Power Snatch
Conditioning:
10 rounds for time:
8 power snatch (40/30)
30 DU
Thursday:
Strength:
Strict Press + Banded Pull Aparts
Conditioning:
2 Rounds
5 min AMRAP
9 Box Jump
9 DB stoh (2 x 50/35)
rest 3 mins
5 min AMRAP
9 DB thruster
9 Burpee to 6-inch Target
rest 3 mins
Friday:
Strength:
Back Squats
Conditioning:
2 Rounds of Therapy with a 33-minute Time Cap! It's going to be some finish to the week!

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are going to start with some technique work on the ergs. It is important to be efficient and technically correct to maximize the benefit of your engine work. Then, we will do some interval pacing work and learn about maintaining RPE, stroke rate, and cadence through different interval durations.
GYMNASTICS
Toes to bar progressions - Shapes and understanding the swing.
Handstand work - Finding good positions, balancing, and moving hands for walking.
HYROX
Week 1 is about an Introduction to HYROX movements.
First, we will work on your grip with sled pull into farmer's carry.
Then, in a super sweaty workout, we will cover 4 other primary HYROX stations with a very small amount of running this week!
MOBILITY
The mobility session will be split into two segments. The first half will be (lower) hip flexibility & glute activation.
2nd Half of thoracic mobility moves into activating & strengthening shoulder stabilizers.
PURE STRENGTH
In the final week of this block, we will establish a max front squat on Monday while progressing through the final week of high-volume RDLS. On Wednesday, we will max out the incline bench press and some heavy horizontal pulling work, finishing the session with a return to the “Arm Farm.”
WEIGHTLIFTING
Cleans and Jerk is the focus this week! We look at finding a heavy thruster to start and then in a C&J complex, focusing on sticking the landing!
.avif)
Monday Ride
Our Monday ride is currently on hold and will return in September.
Track Tuesday
200/100’s. Run for 200 at an uncomfortable pace, then walk for 100 to recover. We repeat until the mercury hits 40 degrees…
Wednesday Ride
Our Wednesday ride is currently on hold and will return in September.
Friday Coffee Run
Our monthly hill repeats workout. A favourite session among the IFE community.
Saturday Ride
Our Saturday ride is currently on hold and will return in September.
Sunday Long run
The long run this week is on! Email DB@innerfight.com for details.
.avif)
Monday:
Strength:
A) Chin Over Bar Hold into Eccentric Pull Ups
B) Tempo Deficit Push Ups
Conditioning:
EMOM 20
M1: Max rope climb
M2: Max Burpee Box jump over
M3: max wall walk
M4: max OH db rev lunge (1x50/35)
M5: rest
Tuesday:
Strength:
A) Kip Swings
B) Kipping Single T2B
C) Max TTB
Conditioning:
For time
1000m ski
50 RKB swings (24/16)
30 V-up
2000m c2 bike
50 RKB swing
30 V-up
1000m row
50 RKB swings
30 V-up
Wednesday:
Strength:
A) Hang Snatch Pull
B) Hang Power Snatch
Conditioning:
10 rounds for time:
8 power snatch (40/30)
30 DU
Thursday:
Strength:
Strict Press + Banded Pull Aparts
Conditioning:
2 Rounds
5 min AMRAP
9 Box Jump
9 DB stoh (2 x 50/35)
rest 3 mins
5 min AMRAP
9 DB thruster
9 Burpee to 6-inch Target
rest 3 mins
Friday:
Strength:
Back Squats
Conditioning:
2 Rounds of Therapy with a 33-minute Time Cap! It's going to be some finish to the week!

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are going to start with some technique work on the ergs. It is important to be efficient and technically correct to maximize the benefit of your engine work. Then, we will do some interval pacing work and learn about maintaining RPE, stroke rate, and cadence through different interval durations.
GYMNASTICS
Toes to bar progressions - Shapes and understanding the swing.
Handstand work - Finding good positions, balancing, and moving hands for walking.
HYROX
Week 1 is about an Introduction to HYROX movements.
First, we will work on your grip with sled pull into farmer's carry.
Then, in a super sweaty workout, we will cover 4 other primary HYROX stations with a very small amount of running this week!
MOBILITY
The mobility session will be split into two segments. The first half will be (lower) hip flexibility & glute activation.
2nd Half of thoracic mobility moves into activating & strengthening shoulder stabilizers.
PURE STRENGTH
In the final week of this block, we will establish a max front squat on Monday while progressing through the final week of high-volume RDLS. On Wednesday, we will max out the incline bench press and some heavy horizontal pulling work, finishing the session with a return to the “Arm Farm.”
WEIGHTLIFTING
Cleans and Jerk is the focus this week! We look at finding a heavy thruster to start and then in a C&J complex, focusing on sticking the landing!
.avif)
Monday Ride
Our Monday ride is currently on hold and will return in September.
Track Tuesday
200/100’s. Run for 200 at an uncomfortable pace, then walk for 100 to recover. We repeat until the mercury hits 40 degrees…
Wednesday Ride
Our Wednesday ride is currently on hold and will return in September.
Friday Coffee Run
Our monthly hill repeats workout. A favourite session among the IFE community.
Saturday Ride
Our Saturday ride is currently on hold and will return in September.
Sunday Long run
The long run this week is on! Email DB@innerfight.com for details.

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are going to start with some technique work on the ergs. It is important to be efficient and technically correct to maximize the benefit of your engine work. Then, we will do some interval pacing work and learn about maintaining RPE, stroke rate, and cadence through different interval durations.
GYMNASTICS
Toes to bar progressions - Shapes and understanding the swing.
Handstand work - Finding good positions, balancing, and moving hands for walking.
HYROX
Week 1 is about an Introduction to HYROX movements.
First, we will work on your grip with sled pull into farmer's carry.
Then, in a super sweaty workout, we will cover 4 other primary HYROX stations with a very small amount of running this week!
MOBILITY
The mobility session will be split into two segments. The first half will be (lower) hip flexibility & glute activation.
2nd Half of thoracic mobility moves into activating & strengthening shoulder stabilizers.
PURE STRENGTH
In the final week of this block, we will establish a max front squat on Monday while progressing through the final week of high-volume RDLS. On Wednesday, we will max out the incline bench press and some heavy horizontal pulling work, finishing the session with a return to the “Arm Farm.”
WEIGHTLIFTING
Cleans and Jerk is the focus this week! We look at finding a heavy thruster to start and then in a C&J complex, focusing on sticking the landing!