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Specialty Class #24-53
Monday:
Conditioning:
1. 7 Min AMRAP ascedning reps 3,6,9 etc
3 box jump
3 power clean (60/40)
rest 3 mins
2. 7 min window complete
21-15-9
STOH (60/40)
TTB
rest 3 mins
3. 7 Min amrap
20 American KB swing
(16/24)
15 Burpee
rest 3 mins
4. 5 min max distance
row
Tuesday:
New Year's Eve Workouts!
5:30/6:30 & 7:30 am Mainline Class
8:30 New Year's Eve Murph Workout!
The Gym Closes at 1 PM
Wednesday:
New Year's Day Workout 8 am!
Thursday:
Conditioning:
For Time (with a Partner):
106 Deadlifts (60/40kg)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters
15 Kettlebell Swings
Then, 400 meter Run with a plate (together, both partners carry a
plate (20/10kg)
Friday:
Conditioning:
4x8min AMRAPs for some Therpy!
We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Track Tuesday
We will be finishing off the year with 24 x 200 with 25s rest @ 3km pace. Come ready to run fast with the wider IFE Team and Coaches.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Today we will be running mixed efforts into a 20 mins HM pace hold. Of course we will finish with coffees at 7am.
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
The Long Run
Route: https://onthegomap.com/s/utc0qnuf
This is an out and back route, please ensure to carry fuel and hydration.
There is a petrol station at 12.5km out in Huwaylat, should you need to refill there. Please bear in mind, if you are not running 25km, there is no water on the route.
This is a road run, please run against the oncoming traffic.
6:59am start from InnerFight
Location: Hatta Hub
Monday:
Conditioning:
1. 7 Min AMRAP ascedning reps 3,6,9 etc
3 box jump
3 power clean (60/40)
rest 3 mins
2. 7 min window complete
21-15-9
STOH (60/40)
TTB
rest 3 mins
3. 7 Min amrap
20 American KB swing
(16/24)
15 Burpee
rest 3 mins
4. 5 min max distance
row
Tuesday:
New Year's Eve Workouts!
5:30/6:30 & 7:30 am Mainline Class
8:30 New Year's Eve Murph Workout!
The Gym Closes at 1 PM
Wednesday:
New Year's Day Workout 8 am!
Thursday:
Conditioning:
For Time (with a Partner):
106 Deadlifts (60/40kg)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters
15 Kettlebell Swings
Then, 400 meter Run with a plate (together, both partners carry a
plate (20/10kg)
Friday:
Conditioning:
4x8min AMRAPs for some Therpy!
We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Track Tuesday
We will be finishing off the year with 24 x 200 with 25s rest @ 3km pace. Come ready to run fast with the wider IFE Team and Coaches.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Today we will be running mixed efforts into a 20 mins HM pace hold. Of course we will finish with coffees at 7am.
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
The Long Run
Route: https://onthegomap.com/s/utc0qnuf
This is an out and back route, please ensure to carry fuel and hydration.
There is a petrol station at 12.5km out in Huwaylat, should you need to refill there. Please bear in mind, if you are not running 25km, there is no water on the route.
This is a road run, please run against the oncoming traffic.
6:59am start from InnerFight
Location: Hatta Hub
Monday:
Conditioning:
1. 7 Min AMRAP ascedning reps 3,6,9 etc
3 box jump
3 power clean (60/40)
rest 3 mins
2. 7 min window complete
21-15-9
STOH (60/40)
TTB
rest 3 mins
3. 7 Min amrap
20 American KB swing
(16/24)
15 Burpee
rest 3 mins
4. 5 min max distance
row
Tuesday:
New Year's Eve Workouts!
5:30/6:30 & 7:30 am Mainline Class
8:30 New Year's Eve Murph Workout!
The Gym Closes at 1 PM
Wednesday:
New Year's Day Workout 8 am!
Thursday:
Conditioning:
For Time (with a Partner):
106 Deadlifts (60/40kg)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters
15 Kettlebell Swings
Then, 400 meter Run with a plate (together, both partners carry a
plate (20/10kg)
Friday:
Conditioning:
4x8min AMRAPs for some Therpy!
We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Track Tuesday
We will be finishing off the year with 24 x 200 with 25s rest @ 3km pace. Come ready to run fast with the wider IFE Team and Coaches.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Today we will be running mixed efforts into a 20 mins HM pace hold. Of course we will finish with coffees at 7am.
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
The Long Run
Route: https://onthegomap.com/s/utc0qnuf
This is an out and back route, please ensure to carry fuel and hydration.
There is a petrol station at 12.5km out in Huwaylat, should you need to refill there. Please bear in mind, if you are not running 25km, there is no water on the route.
This is a road run, please run against the oncoming traffic.
6:59am start from InnerFight
Location: Hatta Hub
Monday:
Conditioning:
1. 7 Min AMRAP ascedning reps 3,6,9 etc
3 box jump
3 power clean (60/40)
rest 3 mins
2. 7 min window complete
21-15-9
STOH (60/40)
TTB
rest 3 mins
3. 7 Min amrap
20 American KB swing
(16/24)
15 Burpee
rest 3 mins
4. 5 min max distance
row
Tuesday:
New Year's Eve Workouts!
5:30/6:30 & 7:30 am Mainline Class
8:30 New Year's Eve Murph Workout!
The Gym Closes at 1 PM
Wednesday:
New Year's Day Workout 8 am!
Thursday:
Conditioning:
For Time (with a Partner):
106 Deadlifts (60/40kg)
Then, 7 rounds of:
3 Rope Climbs
15 Thrusters
15 Kettlebell Swings
Then, 400 meter Run with a plate (together, both partners carry a
plate (20/10kg)
Friday:
Conditioning:
4x8min AMRAPs for some Therpy!
We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Track Tuesday
We will be finishing off the year with 24 x 200 with 25s rest @ 3km pace. Come ready to run fast with the wider IFE Team and Coaches.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Today we will be running mixed efforts into a 20 mins HM pace hold. Of course we will finish with coffees at 7am.
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
The Long Run
Route: https://onthegomap.com/s/utc0qnuf
This is an out and back route, please ensure to carry fuel and hydration.
There is a petrol station at 12.5km out in Huwaylat, should you need to refill there. Please bear in mind, if you are not running 25km, there is no water on the route.
This is a road run, please run against the oncoming traffic.
6:59am start from InnerFight
Location: Hatta Hub
We are taking a break over this period! Speciality Classes will be back on Monday the 6th of January!
