Specialty Class #24-36

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!

‍

ENGINE

Erg technique work! How to be efficient and get the most out of your effort. Medium length intervals working on understanding RPE and pace.

‍

GYMNASTICS

Bar Muscle Ups - We break down the movement and go through some scaling options to master the technique!

Handstand Walks - Finding good positions, balancing, and moving the hands for walking.

‍

HYROX

Sled pushes on fatigued legs. Compromised short runs, wall ball challenge.

‍

MOBILITY

We continue this week with a focus on hip mobility and glute activation. We will also focus on lat & pec flexibility paired with shoulder stabilisation drills!

‍

PURE STRENGTH

This week in Pure Strength, we kick off a new block focusing on the close grip bench press and conventional deadlift. Monday sees us establish a heavy single on the bench with a push-and-pull superset and a shoulder pump finisher. We will hit a heavy triple on the deadlift on Wednesday with some drop sets followed by challenging single-leg strength work.

‍

WEIGHTLIFTING

Snatch focus this week will include some overhead squat doubles, high-hang snatch doubles, and then some heavy snatch deadlifts!

Monday Ride

Our Monday ride is currently on hold and will return soon.

‍

Track Tuesday

Multi Duration Run testing. Today is about collecting some pace data ready for the season ahead!

‍

Wednesday Ride

We are back! 5.59 from BOTS. Today we will ride as a group, share war stories of the summer and probably attack each other at the end. All are welcome!

‍

Friday Coffee Run

A classic tempo set today, 9 X 4mins at tempo feel with a short break between.

‍

Friday Sea Swim

It’s back! Email tw@innerfight.com to get the details or ask any questions.

‍

Saturday Ride

It’s back! 5.59 from BOTS. Today will be 85km at an avg of circa 34kph with re-groups at various points.

‍

Sunday Long run

The long run this week is on! Email DB@innerfight.com for details.

On Monday, we will kick the week off with some positional work, pulling strength, a tough aerobic piece, and a lot of core work. On Tuesday, we start our high rep walking lunge progression and then do a gymnastics pulling-based workout. Wednesday, we have a Jerk complex and a very short and intense workout for you to get after. Thursday, we have a hang clean EMOM and then 4 5-minute workouts that will give you a real upper body pump. On Friday, we finish the week off with some push-and-pull work in the skill and a team workout from the Games.

‍

Monday:

Strength:

A) Double KB Overhead Hold

B) Toes to Bar

C) Gorilla Rows

‍

Conditioning:

3 rounds for time

1000m row

10 Lengths Carry

10 Toes to Bar

‍

Tuesday:

Strength:

Dumbbell Walking Lunges

‍

Conditioning:

7 min AMRAP

5 BMU

15 Box Jump

20 KB Goblet Squats

rest 3 mins

‍

7 min AMRAP

10 C2B

15 Box Jump  

20 KB Goblet Squats

rest 3 mins

‍

7 min amrap

15 Pull Up

15 Box Jump

20 KB Goblet Squats

‍

Wednesday:

Strength:

A) Push Press + Push Jerk + Split Jerk

B) Split Jerk

‍

Conditioning:

For time:

30 STOH (50/30)

20/15 cal Assault bike

20 burpees to target

‍

Thursday:

Strength:

A) Hang Clean High Pull + Hang Squat Clean

B) & C) Hang Squat Clean

‍

Conditioning:

2 Rounds

‍

5 min AMRAP

5 Dumbell Hang Power Clean

10 renegade rows (50/35)

Rest 2 mins

‍

5 min amrap

30 DU

12 KB Swings

Rest 2 mins

‍

Friday:

Strength:

A) Strict Pull Ups

B) Dumbbell Bench Press

‍

Conditioning:

Finishing the week in 3s, grab two others and get ready to end the week with a bang!

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!

‍

ENGINE

Erg technique work! How to be efficient and get the most out of your effort. Medium length intervals working on understanding RPE and pace.

‍

GYMNASTICS

Bar Muscle Ups - We break down the movement and go through some scaling options to master the technique!

Handstand Walks - Finding good positions, balancing, and moving the hands for walking.

‍

HYROX

Sled pushes on fatigued legs. Compromised short runs, wall ball challenge.

‍

MOBILITY

We continue this week with a focus on hip mobility and glute activation. We will also focus on lat & pec flexibility paired with shoulder stabilisation drills!

‍

PURE STRENGTH

This week in Pure Strength, we kick off a new block focusing on the close grip bench press and conventional deadlift. Monday sees us establish a heavy single on the bench with a push-and-pull superset and a shoulder pump finisher. We will hit a heavy triple on the deadlift on Wednesday with some drop sets followed by challenging single-leg strength work.

‍

WEIGHTLIFTING

Snatch focus this week will include some overhead squat doubles, high-hang snatch doubles, and then some heavy snatch deadlifts!

On Monday, we will kick the week off with some positional work, pulling strength, a tough aerobic piece, and a lot of core work. On Tuesday, we start our high rep walking lunge progression and then do a gymnastics pulling-based workout. Wednesday, we have a Jerk complex and a very short and intense workout for you to get after. Thursday, we have a hang clean EMOM and then 4 5-minute workouts that will give you a real upper body pump. On Friday, we finish the week off with some push-and-pull work in the skill and a team workout from the Games.

‍

Monday:

Strength:

A) Double KB Overhead Hold

B) Toes to Bar

C) Gorilla Rows

‍

Conditioning:

3 rounds for time

1000m row

10 Lengths Carry

10 Toes to Bar

‍

Tuesday:

Strength:

Dumbbell Walking Lunges

‍

Conditioning:

7 min AMRAP

5 BMU

15 Box Jump

20 KB Goblet Squats

rest 3 mins

‍

7 min AMRAP

10 C2B

15 Box Jump  

20 KB Goblet Squats

rest 3 mins

‍

7 min amrap

15 Pull Up

15 Box Jump

20 KB Goblet Squats

‍

Wednesday:

Strength:

A) Push Press + Push Jerk + Split Jerk

B) Split Jerk

‍

Conditioning:

For time:

30 STOH (50/30)

20/15 cal Assault bike

20 burpees to target

‍

Thursday:

Strength:

A) Hang Clean High Pull + Hang Squat Clean

B) & C) Hang Squat Clean

‍

Conditioning:

2 Rounds

‍

5 min AMRAP

5 Dumbell Hang Power Clean

10 renegade rows (50/35)

Rest 2 mins

‍

5 min amrap

30 DU

12 KB Swings

Rest 2 mins

‍

Friday:

Strength:

A) Strict Pull Ups

B) Dumbbell Bench Press

‍

Conditioning:

Finishing the week in 3s, grab two others and get ready to end the week with a bang!

NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!

‍

ENGINE

Erg technique work! How to be efficient and get the most out of your effort. Medium length intervals working on understanding RPE and pace.

‍

GYMNASTICS

Bar Muscle Ups - We break down the movement and go through some scaling options to master the technique!

Handstand Walks - Finding good positions, balancing, and moving the hands for walking.

‍

HYROX

Sled pushes on fatigued legs. Compromised short runs, wall ball challenge.

‍

MOBILITY

We continue this week with a focus on hip mobility and glute activation. We will also focus on lat & pec flexibility paired with shoulder stabilisation drills!

‍

PURE STRENGTH

This week in Pure Strength, we kick off a new block focusing on the close grip bench press and conventional deadlift. Monday sees us establish a heavy single on the bench with a push-and-pull superset and a shoulder pump finisher. We will hit a heavy triple on the deadlift on Wednesday with some drop sets followed by challenging single-leg strength work.

‍

WEIGHTLIFTING

Snatch focus this week will include some overhead squat doubles, high-hang snatch doubles, and then some heavy snatch deadlifts!

Monday Ride

Our Monday ride is currently on hold and will return soon.

‍

Track Tuesday

Multi Duration Run testing. Today is about collecting some pace data ready for the season ahead!

‍

Wednesday Ride

We are back! 5.59 from BOTS. Today we will ride as a group, share war stories of the summer and probably attack each other at the end. All are welcome!

‍

Friday Coffee Run

A classic tempo set today, 9 X 4mins at tempo feel with a short break between.

‍

Friday Sea Swim

It’s back! Email tw@innerfight.com to get the details or ask any questions.

‍

Saturday Ride

It’s back! 5.59 from BOTS. Today will be 85km at an avg of circa 34kph with re-groups at various points.

‍

Sunday Long run

The long run this week is on! Email DB@innerfight.com for details.