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Daily Workout #24-28
8 - 12 July 2024
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There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
There are no burpees or running this week. But don't be fooled; this week could rival Hell Week. Monday, we kick things off with an open repeat of rowing and wall balls. Tuesday, we tackle a Hero Workout, Nate. Wednesday, we pair up Skiing and rope Climbs. Thursday is another repeat from February Mainline with Sandbag cleans, Box Jumps, and assault Bike. Finishing the week off in style with another Open Repeat, prepare for a banger!
Monday:
Strength:
Heavy Front Squats + 3 High Box Jumps
Conditioning:
15 min AMRAP
19 Wall Balls 20/14lb
19 Calorie Row
Tuesday:
Strength:
A) HSPU Essentrics + Pallof Press
Conditioning:
20 min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 American KB Swings 32/24k
Wednesday:
Strength:
Building in Weight TnG Squat Snatches
Conditioning:
2mins On
20 / 15 / 10 Cal Ski
AMRAP Rope Climb
1:30 min Rest
2mins On
4 Rope Climbs
AMRAP Cal Ski
1:30 min Rest x 4 sets total
Thursday:
Strength:
A) TNG Sandbag Cleans into Carry
B) TNG Hang KB Clean and Jerks into Carry
Conditioning:
15 min AMRAP
5 SB Cleans 70/50kg
10 Box Jumps
20/15/10 Cal Assault Bike
Friday:
Strength:
Ring Support Hold + Turkish Get Ups + Hanging L Sit Hold
Conditioning: Theraaaappppyyyyyy!
One-Hour Workout: Revving Your Swim Engine
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