Specialty Class #24-35

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!

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.

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!

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!

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.