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Specialty Class #26-44
Monday:
Strength:
5 min warm-up to 72%
+
Every 2 mins x 5
4 sets of 5 reps @ 72% of Max Back Squat
1 set AMRAP @ 72%
Conditioning:
For Time
100 wall balls
6 wall walks
100/70 Cal Row
50 wall balls
2 laps Farmer's Carry
50/35 Cal Row
Tuesday:
Strength:
Every 90 seconds x 8
A) 6 Dumbbell Bench Press
B) 10 Ring Rows
EMOM 12
a) 30 sec Dual KB Overhead Hold
b) 10-30 sec Chin Over Bar Hold
c) 30 sec FLR/Ring FLR
d) 8/8 Powell Raise
Conditioning:
EMOM 10
M1 - 18/15/12/9 Cal Bike
M2 - 15/12/9 Burpee
Wednesday:
Strength:
EMOM 6
1 Power Clean
6 mins
Max Power Clean
Conditioning:
AMRAP 18
Half Park Run
10 Power Clean @ 50%
30 AB Mat Sit-ups
Thursday:
Strength:
Every 90 seconds x 8
A) 12 12 10 10 DB RDL
B) 3 2 1 1 Weighted Pull-up
Every 2 mins x 4
16 Gorilla Rows
Conditioning:
AMRAP 15
in Pairs
30 Pull-ups
500m Ski
30 KB Snatch
Friday:
Strength:
Every 90 seconds x 6
3 Push Jerk
Every 90 seconds x 6
3-5 Box Piked HSPU
Conditioning:
6 Rounds
10 STOH
15 Box Jump
1 lap sandbag Bear Hug Carry
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
2 1 1 6 8 Front Squat
(drop load 15-20%)
Every 2 mins x 3
10 Zercher Barbell Good Mornings
EMOM 12
A) 6 Dual DB Push Press
B) 6-8 Inverted Row
C) 30 sec push-ups
Sunday Sweat:
In Pairs Alternating
12 min EMOM
M1 - Max Ski
M2- 1 ap Car Park
rest 3 mins
12 Min
M1 - Max Row
M2- 20 Russian KB Swing
rest 3 mins
FOR TIME
1000m ski
1000m row
GYMNASTICS
This week we’re going back to the bar for toes to bar. Expect core, hip flexor, and lat work as we work to build positional awareness and strength before we go dynamic. We’ll wrap things up with some toes-to-bar work under fatigue. See you there!
HYBRID FITNESS
This week we are working through some run-bike-ski intervals with some lower body volume from wall balls and sled work
MOBILITY
We’re taking our lower-body mobility to the next level! 🔥 This week, we’re continuing to focus on the hips and ankles, progressing our movements to challenge your range of motion, control, and stability. Expect more dynamic mobility work and controlled exercises designed to build on last week’s foundations, improve squat depth, and help you move with greater freedom, strength, and confidence.
WEIGHTLIFTING
For this week's weightlifting, we are starting with technique work, the snatch complex - snatch pull + hang snatch + snatch.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with paused front squats and weighted planks.
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Monday:
Strength:
5 min warm-up to 72%
+
Every 2 mins x 5
4 sets of 5 reps @ 72% of Max Back Squat
1 set AMRAP @ 72%
Conditioning:
For Time
100 wall balls
6 wall walks
100/70 Cal Row
50 wall balls
2 laps Farmer's Carry
50/35 Cal Row
Tuesday:
Strength:
Every 90 seconds x 8
A) 6 Dumbbell Bench Press
B) 10 Ring Rows
EMOM 12
a) 30 sec Dual KB Overhead Hold
b) 10-30 sec Chin Over Bar Hold
c) 30 sec FLR/Ring FLR
d) 8/8 Powell Raise
Conditioning:
EMOM 10
M1 - 18/15/12/9 Cal Bike
M2 - 15/12/9 Burpee
Wednesday:
Strength:
EMOM 6
1 Power Clean
6 mins
Max Power Clean
Conditioning:
AMRAP 18
Half Park Run
10 Power Clean @ 50%
30 AB Mat Sit-ups
Thursday:
Strength:
Every 90 seconds x 8
A) 12 12 10 10 DB RDL
B) 3 2 1 1 Weighted Pull-up
Every 2 mins x 4
16 Gorilla Rows
Conditioning:
AMRAP 15
in Pairs
30 Pull-ups
500m Ski
30 KB Snatch
Friday:
Strength:
Every 90 seconds x 6
3 Push Jerk
Every 90 seconds x 6
3-5 Box Piked HSPU
Conditioning:
6 Rounds
10 STOH
15 Box Jump
1 lap sandbag Bear Hug Carry
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
2 1 1 6 8 Front Squat
(drop load 15-20%)
Every 2 mins x 3
10 Zercher Barbell Good Mornings
EMOM 12
A) 6 Dual DB Push Press
B) 6-8 Inverted Row
C) 30 sec push-ups
Sunday Sweat:
In Pairs Alternating
12 min EMOM
M1 - Max Ski
M2- 1 ap Car Park
rest 3 mins
12 Min
M1 - Max Row
M2- 20 Russian KB Swing
rest 3 mins
FOR TIME
1000m ski
1000m row
GYMNASTICS
This week we’re going back to the bar for toes to bar. Expect core, hip flexor, and lat work as we work to build positional awareness and strength before we go dynamic. We’ll wrap things up with some toes-to-bar work under fatigue. See you there!
HYBRID FITNESS
This week we are working through some run-bike-ski intervals with some lower body volume from wall balls and sled work
MOBILITY
We’re taking our lower-body mobility to the next level! 🔥 This week, we’re continuing to focus on the hips and ankles, progressing our movements to challenge your range of motion, control, and stability. Expect more dynamic mobility work and controlled exercises designed to build on last week’s foundations, improve squat depth, and help you move with greater freedom, strength, and confidence.
WEIGHTLIFTING
For this week's weightlifting, we are starting with technique work, the snatch complex - snatch pull + hang snatch + snatch.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with paused front squats and weighted planks.
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Monday:
Strength:
5 min warm-up to 72%
+
Every 2 mins x 5
4 sets of 5 reps @ 72% of Max Back Squat
1 set AMRAP @ 72%
Conditioning:
For Time
100 wall balls
6 wall walks
100/70 Cal Row
50 wall balls
2 laps Farmer's Carry
50/35 Cal Row
Tuesday:
Strength:
Every 90 seconds x 8
A) 6 Dumbbell Bench Press
B) 10 Ring Rows
EMOM 12
a) 30 sec Dual KB Overhead Hold
b) 10-30 sec Chin Over Bar Hold
c) 30 sec FLR/Ring FLR
d) 8/8 Powell Raise
Conditioning:
EMOM 10
M1 - 18/15/12/9 Cal Bike
M2 - 15/12/9 Burpee
Wednesday:
Strength:
EMOM 6
1 Power Clean
6 mins
Max Power Clean
Conditioning:
AMRAP 18
Half Park Run
10 Power Clean @ 50%
30 AB Mat Sit-ups
Thursday:
Strength:
Every 90 seconds x 8
A) 12 12 10 10 DB RDL
B) 3 2 1 1 Weighted Pull-up
Every 2 mins x 4
16 Gorilla Rows
Conditioning:
AMRAP 15
in Pairs
30 Pull-ups
500m Ski
30 KB Snatch
Friday:
Strength:
Every 90 seconds x 6
3 Push Jerk
Every 90 seconds x 6
3-5 Box Piked HSPU
Conditioning:
6 Rounds
10 STOH
15 Box Jump
1 lap sandbag Bear Hug Carry
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
2 1 1 6 8 Front Squat
(drop load 15-20%)
Every 2 mins x 3
10 Zercher Barbell Good Mornings
EMOM 12
A) 6 Dual DB Push Press
B) 6-8 Inverted Row
C) 30 sec push-ups
Sunday Sweat:
In Pairs Alternating
12 min EMOM
M1 - Max Ski
M2- 1 ap Car Park
rest 3 mins
12 Min
M1 - Max Row
M2- 20 Russian KB Swing
rest 3 mins
FOR TIME
1000m ski
1000m row
GYMNASTICS
This week we’re going back to the bar for toes to bar. Expect core, hip flexor, and lat work as we work to build positional awareness and strength before we go dynamic. We’ll wrap things up with some toes-to-bar work under fatigue. See you there!
HYBRID FITNESS
This week we are working through some run-bike-ski intervals with some lower body volume from wall balls and sled work
MOBILITY
We’re taking our lower-body mobility to the next level! 🔥 This week, we’re continuing to focus on the hips and ankles, progressing our movements to challenge your range of motion, control, and stability. Expect more dynamic mobility work and controlled exercises designed to build on last week’s foundations, improve squat depth, and help you move with greater freedom, strength, and confidence.
WEIGHTLIFTING
For this week's weightlifting, we are starting with technique work, the snatch complex - snatch pull + hang snatch + snatch.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with paused front squats and weighted planks.
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Monday:
Strength:
5 min warm-up to 72%
+
Every 2 mins x 5
4 sets of 5 reps @ 72% of Max Back Squat
1 set AMRAP @ 72%
Conditioning:
For Time
100 wall balls
6 wall walks
100/70 Cal Row
50 wall balls
2 laps Farmer's Carry
50/35 Cal Row
Tuesday:
Strength:
Every 90 seconds x 8
A) 6 Dumbbell Bench Press
B) 10 Ring Rows
EMOM 12
a) 30 sec Dual KB Overhead Hold
b) 10-30 sec Chin Over Bar Hold
c) 30 sec FLR/Ring FLR
d) 8/8 Powell Raise
Conditioning:
EMOM 10
M1 - 18/15/12/9 Cal Bike
M2 - 15/12/9 Burpee
Wednesday:
Strength:
EMOM 6
1 Power Clean
6 mins
Max Power Clean
Conditioning:
AMRAP 18
Half Park Run
10 Power Clean @ 50%
30 AB Mat Sit-ups
Thursday:
Strength:
Every 90 seconds x 8
A) 12 12 10 10 DB RDL
B) 3 2 1 1 Weighted Pull-up
Every 2 mins x 4
16 Gorilla Rows
Conditioning:
AMRAP 15
in Pairs
30 Pull-ups
500m Ski
30 KB Snatch
Friday:
Strength:
Every 90 seconds x 6
3 Push Jerk
Every 90 seconds x 6
3-5 Box Piked HSPU
Conditioning:
6 Rounds
10 STOH
15 Box Jump
1 lap sandbag Bear Hug Carry
Saturday with Coach Dan
Saturday and Sunday Strength:
Every 2 mins x 5
2 1 1 6 8 Front Squat
(drop load 15-20%)
Every 2 mins x 3
10 Zercher Barbell Good Mornings
EMOM 12
A) 6 Dual DB Push Press
B) 6-8 Inverted Row
C) 30 sec push-ups
Sunday Sweat:
In Pairs Alternating
12 min EMOM
M1 - Max Ski
M2- 1 ap Car Park
rest 3 mins
12 Min
M1 - Max Row
M2- 20 Russian KB Swing
rest 3 mins
FOR TIME
1000m ski
1000m row
GYMNASTICS
This week we’re going back to the bar for toes to bar. Expect core, hip flexor, and lat work as we work to build positional awareness and strength before we go dynamic. We’ll wrap things up with some toes-to-bar work under fatigue. See you there!
HYBRID FITNESS
This week we are working through some run-bike-ski intervals with some lower body volume from wall balls and sled work
MOBILITY
We’re taking our lower-body mobility to the next level! 🔥 This week, we’re continuing to focus on the hips and ankles, progressing our movements to challenge your range of motion, control, and stability. Expect more dynamic mobility work and controlled exercises designed to build on last week’s foundations, improve squat depth, and help you move with greater freedom, strength, and confidence.
WEIGHTLIFTING
For this week's weightlifting, we are starting with technique work, the snatch complex - snatch pull + hang snatch + snatch.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with paused front squats and weighted planks.
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
GYMNASTICS
This week we’re going back to the bar for toes to bar. Expect core, hip flexor, and lat work as we work to build positional awareness and strength before we go dynamic. We’ll wrap things up with some toes-to-bar work under fatigue. See you there!
HYBRID FITNESS
This week we are working through some run-bike-ski intervals with some lower body volume from wall balls and sled work
MOBILITY
We’re taking our lower-body mobility to the next level! 🔥 This week, we’re continuing to focus on the hips and ankles, progressing our movements to challenge your range of motion, control, and stability. Expect more dynamic mobility work and controlled exercises designed to build on last week’s foundations, improve squat depth, and help you move with greater freedom, strength, and confidence.
WEIGHTLIFTING
For this week's weightlifting, we are starting with technique work, the snatch complex - snatch pull + hang snatch + snatch.
Barbell bear complex - power clean, front squat, push press, back squat, btn push press.
Finishing with paused front squats and weighted planks.
