Specialty Class #26-45

GYMNASTICS

This Monday we’ll focus on pull-up

progressions. We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. Whether you’re chasing your first

or working towards higher pull-up endurance, we’ve got something for you. We will then finish with accessory work for allll the gains.

‍

HYBRID FITNESS

This week we are hitting some longer mixed intervals of running and sled work with some mixed carries desinged to test your endurance

‍

MOBILITY

This week we’re focusing on lower-body mobility, improving hip, knee and ankle function while developing proper joint positioning and movement mechanics. 🔥 Through controlled mobility and stability exercises, we’ll build better movement patterns, improve range of motion and strengthen the body’s foundations to help prevent injuries and move more efficiently.

‍

WEIGHTLIFTING

We will spend time overhead with some heavy single arm carries, into split jerk drills.

Working on speed in the turnover on the clean.

Classic weightlifting complex of clean + squat + jerk. Followed by EMOM power cleans.

Finishing with heavy clean pulls, landmine press and Russian twists.

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

Entrance fee

‍

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:

Every 90 seconds x 6

6 6 4 4 2 2  Box Piked HSPU

Every 45 seconds x 5

2-3 reps kick to handstand

o 15 sec Handstand hold

‍

Conditioning:

6 min AMRAP

12/9 cal Ski

12 box jump over

12 alt hang dumbbell snatch

rest 2 mins

6 min AMRAP

18/15/12 Bike

2 wall walks

rest 2 mins x2

‍

Tuesday:

Strength:

Every 2 mins x 8

1 Clean Pull

1 hang power clean

1 low hang power clean

Every 2 mins x 3

10 RDL

20 sec front leaning rest

‍

Conditioning:

10-8-6-4-2 sandbag cleans

50 DU between sets

‍

Wednesday:

Strength:

Every 75 seconds x 5

3 3 2 2 1 weighted pull ups

EMOM 6

6-8 inverted row

‍

Conditioning:

In Pairs

AMRAP 21

30 Toes to Ring

1000/800m Row

30 burpee over Rower

‍

Thursday:

Strength:

Every 90 seconds x 6

2 Push Jerk

Every 2 mins x 6

M1 - 10/10 SL DB Hip Thrust

M2 - 8 DB Floor Press

‍

Conditioning:

For Time

60 Dual KB STOH

every break

10 Push ups

10 KB Deadlift

‍

Friday:

Strength:

Every 2 mins x 5

4 sets 5 reps @ 75% of Max Back Squat

1 set Amrap @ 75%

‍

Conditioning:

5 minute window

25/20 Cal Assault Bike

2 Lap Car Park Run

AMRAP

15 wall balls

10 Pull Ups

rest 1 min x 5

‍

Saturday with Coach Vic

Saturday and Sunday Strength:

Every 2 mins x 5

1 paused front squat

2 front squat

Rest 2 mins

Every 2 mins x 3

10 zercher barbell Good Morning

EMOM 12

A) 6 Dual DB Push Press

B) 5-15 sec chin over bar hold

C) 30 sec push ups

‍

Sunday Sweat:

EMOM 40

M1) 20 push ups

M2) 18/15/12/9 cal C2 Bike

M3)20 Slam balls

M4) Max Cal Ski

M5) rest

GYMNASTICS

This Monday we’ll focus on pull-up

progressions. We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. Whether you’re chasing your first

or working towards higher pull-up endurance, we’ve got something for you. We will then finish with accessory work for allll the gains.

‍

HYBRID FITNESS

This week we are hitting some longer mixed intervals of running and sled work with some mixed carries desinged to test your endurance

‍

MOBILITY

This week we’re focusing on lower-body mobility, improving hip, knee and ankle function while developing proper joint positioning and movement mechanics. 🔥 Through controlled mobility and stability exercises, we’ll build better movement patterns, improve range of motion and strengthen the body’s foundations to help prevent injuries and move more efficiently.

‍

WEIGHTLIFTING

We will spend time overhead with some heavy single arm carries, into split jerk drills.

Working on speed in the turnover on the clean.

Classic weightlifting complex of clean + squat + jerk. Followed by EMOM power cleans.

Finishing with heavy clean pulls, landmine press and Russian twists.

Monday:

Strength:

Every 90 seconds x 6

6 6 4 4 2 2  Box Piked HSPU

Every 45 seconds x 5

2-3 reps kick to handstand

o 15 sec Handstand hold

‍

Conditioning:

6 min AMRAP

12/9 cal Ski

12 box jump over

12 alt hang dumbbell snatch

rest 2 mins

6 min AMRAP

18/15/12 Bike

2 wall walks

rest 2 mins x2

‍

Tuesday:

Strength:

Every 2 mins x 8

1 Clean Pull

1 hang power clean

1 low hang power clean

Every 2 mins x 3

10 RDL

20 sec front leaning rest

‍

Conditioning:

10-8-6-4-2 sandbag cleans

50 DU between sets

‍

Wednesday:

Strength:

Every 75 seconds x 5

3 3 2 2 1 weighted pull ups

EMOM 6

6-8 inverted row

‍

Conditioning:

In Pairs

AMRAP 21

30 Toes to Ring

1000/800m Row

30 burpee over Rower

‍

Thursday:

Strength:

Every 90 seconds x 6

2 Push Jerk

Every 2 mins x 6

M1 - 10/10 SL DB Hip Thrust

M2 - 8 DB Floor Press

‍

Conditioning:

For Time

60 Dual KB STOH

every break

10 Push ups

10 KB Deadlift

‍

Friday:

Strength:

Every 2 mins x 5

4 sets 5 reps @ 75% of Max Back Squat

1 set Amrap @ 75%

‍

Conditioning:

5 minute window

25/20 Cal Assault Bike

2 Lap Car Park Run

AMRAP

15 wall balls

10 Pull Ups

rest 1 min x 5

‍

Saturday with Coach Vic

Saturday and Sunday Strength:

Every 2 mins x 5

1 paused front squat

2 front squat

Rest 2 mins

Every 2 mins x 3

10 zercher barbell Good Morning

EMOM 12

A) 6 Dual DB Push Press

B) 5-15 sec chin over bar hold

C) 30 sec push ups

‍

Sunday Sweat:

EMOM 40

M1) 20 push ups

M2) 18/15/12/9 cal C2 Bike

M3)20 Slam balls

M4) Max Cal Ski

M5) rest

GYMNASTICS

This Monday we’ll focus on pull-up

progressions. We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. Whether you’re chasing your first

or working towards higher pull-up endurance, we’ve got something for you. We will then finish with accessory work for allll the gains.

‍

HYBRID FITNESS

This week we are hitting some longer mixed intervals of running and sled work with some mixed carries desinged to test your endurance

‍

MOBILITY

This week we’re focusing on lower-body mobility, improving hip, knee and ankle function while developing proper joint positioning and movement mechanics. 🔥 Through controlled mobility and stability exercises, we’ll build better movement patterns, improve range of motion and strengthen the body’s foundations to help prevent injuries and move more efficiently.

‍

WEIGHTLIFTING

We will spend time overhead with some heavy single arm carries, into split jerk drills.

Working on speed in the turnover on the clean.

Classic weightlifting complex of clean + squat + jerk. Followed by EMOM power cleans.

Finishing with heavy clean pulls, landmine press and Russian twists.

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

Entrance fee

‍

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