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Daily Workout #24-47
18 - 22 November 2024
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
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ENGINE
40 minutes of continuous engine work. Bring your running shoes, and we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Mixing things up this week by breaking the stations into multiple rounds and doing shorter runs.
MOBILITY
Lower mobility/flexibility is still in the driver's seat; I will, however, be working on the stabilisation muscles this week, so be ready to feel the burn.
PURE STRENGTH
This week in pure strength, we continue the bench press cluster sets and then some upper body accessory work on Monday, followed by a simpler single leg movement compared to last week to push the loading up, followed by some heavy hinges and a quad pump.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy pull hang and squat snatch complex and finishing up with a power snatch EMOM.
Track Tuesday
Multi duration run testing! A key session to understand future paces for track workouts.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Another benchmark session this week. 4 X 8min best efforts!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! Hard spikes into steady holds, really good to get better at energy recycling and build run specific strength endurance.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
We are reducing the tempo blocks down to 4 mins here but increasing the reps up to 7. Do not go out too fast on this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we will be running the Multi-Duration Test, allowing you to attain your winter paces for track.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 400m repeats at LRC. Come ready to run fast and be around some awesome ladies.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we are back to our superset series, with 1 min at a 9/10 straight into 7 mins at 7/10. Following a 3 mins recovery you will repeat this sequence 3x before heading into a 12 mins 7/10 tempo hold.
We are back at Common Grounds for this session.
Sunday
Time: 12:30pm
Location: Byron Bathers
Session: End of Year Social
Please let Steph know if you can make it to lunch to celebrate another incredible year at LRC.
We kick the week off with a squat clean complex and the chance to work on a heavy single squat clean, followed by some cleans, wall balls, and running. Tuesday is about the midline, toes to bar, and AB mat sit-ups combined with skiing and rowing. Wednesday, we are hitting some single leg work with an increased range of motion and Push presses before getting into some gymnastics and skipping in the workout. Thursday, we have a partner workout with some pull-ups. Friday, we finish the week intense with a challenging interval conditioning piece off the back of some Sumo Deadlifts.
Monday:
Strength:
A) Squat Clean + Hang Squat Clean
B) Build to Heavy Squat Clean
Conditioning:
Buy In Park Run
3 rounds
15 power clean (60/40)
30 Wall Balls
Buy Out Park Run
Tuesday:
Strength:
A) Establish Max TTB
B) EMOM TTB
Conditioning:
On a Rolling clock
1000/800m ski
30 TTB
1000/800m row
50 ab mat sit up
rest 3 min
500/400m ski
15 TTB
500/400m row
25 ab mat sit-ups
Wednesday:
Strength:
A) Push Press
B) Front Foot Elevated Goblet Split Squat
Conditioning:
For Time
12 HSPU
50 DU
10 HSPU
50 DU
8 HSPU
50 Du
6 HSPU
50 Du
4 HSPU
50 DU
Thursday:
Strength:
A) Pull Ups
B) Kipping C2B
C) Kipping Pull Ups
Conditioning:
In Pairs in a 30-minute window
5000m row
40 C2B
AMRAP in the remaining time YGIG alt rounds
5 Pull-ups
10 A jumps (2 x 20kg)
Friday:
Strength:
Sumo Deadlift
Conditioning:
2:30mins Gas into 2:30mins Rest x 6 Rounds, Friday show up and lets Go!
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
Track Tuesday
Multi duration run testing! A key session to understand future paces for track workouts.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Another benchmark session this week. 4 X 8min best efforts!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! Hard spikes into steady holds, really good to get better at energy recycling and build run specific strength endurance.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
We are reducing the tempo blocks down to 4 mins here but increasing the reps up to 7. Do not go out too fast on this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we will be running the Multi-Duration Test, allowing you to attain your winter paces for track.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 400m repeats at LRC. Come ready to run fast and be around some awesome ladies.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we are back to our superset series, with 1 min at a 9/10 straight into 7 mins at 7/10. Following a 3 mins recovery you will repeat this sequence 3x before heading into a 12 mins 7/10 tempo hold.
We are back at Common Grounds for this session.
Sunday
Time: 12:30pm
Location: Byron Bathers
Session: End of Year Social
Please let Steph know if you can make it to lunch to celebrate another incredible year at LRC.
We kick the week off with a squat clean complex and the chance to work on a heavy single squat clean, followed by some cleans, wall balls, and running. Tuesday is about the midline, toes to bar, and AB mat sit-ups combined with skiing and rowing. Wednesday, we are hitting some single leg work with an increased range of motion and Push presses before getting into some gymnastics and skipping in the workout. Thursday, we have a partner workout with some pull-ups. Friday, we finish the week intense with a challenging interval conditioning piece off the back of some Sumo Deadlifts.
Monday:
Strength:
A) Squat Clean + Hang Squat Clean
B) Build to Heavy Squat Clean
Conditioning:
Buy In Park Run
3 rounds
15 power clean (60/40)
30 Wall Balls
Buy Out Park Run
Tuesday:
Strength:
A) Establish Max TTB
B) EMOM TTB
Conditioning:
On a Rolling clock
1000/800m ski
30 TTB
1000/800m row
50 ab mat sit up
rest 3 min
500/400m ski
15 TTB
500/400m row
25 ab mat sit-ups
Wednesday:
Strength:
A) Push Press
B) Front Foot Elevated Goblet Split Squat
Conditioning:
For Time
12 HSPU
50 DU
10 HSPU
50 DU
8 HSPU
50 Du
6 HSPU
50 Du
4 HSPU
50 DU
Thursday:
Strength:
A) Pull Ups
B) Kipping C2B
C) Kipping Pull Ups
Conditioning:
In Pairs in a 30-minute window
5000m row
40 C2B
AMRAP in the remaining time YGIG alt rounds
5 Pull-ups
10 A jumps (2 x 20kg)
Friday:
Strength:
Sumo Deadlift
Conditioning:
2:30mins Gas into 2:30mins Rest x 6 Rounds, Friday show up and lets Go!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, and we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Mixing things up this week by breaking the stations into multiple rounds and doing shorter runs.
MOBILITY
Lower mobility/flexibility is still in the driver's seat; I will, however, be working on the stabilisation muscles this week, so be ready to feel the burn.
PURE STRENGTH
This week in pure strength, we continue the bench press cluster sets and then some upper body accessory work on Monday, followed by a simpler single leg movement compared to last week to push the loading up, followed by some heavy hinges and a quad pump.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy pull hang and squat snatch complex and finishing up with a power snatch EMOM.
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
We are reducing the tempo blocks down to 4 mins here but increasing the reps up to 7. Do not go out too fast on this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week we will be running the Multi-Duration Test, allowing you to attain your winter paces for track.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we have 400m repeats at LRC. Come ready to run fast and be around some awesome ladies.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week we are back to our superset series, with 1 min at a 9/10 straight into 7 mins at 7/10. Following a 3 mins recovery you will repeat this sequence 3x before heading into a 12 mins 7/10 tempo hold.
We are back at Common Grounds for this session.
Sunday
Time: 12:30pm
Location: Byron Bathers
Session: End of Year Social
Please let Steph know if you can make it to lunch to celebrate another incredible year at LRC.
We kick the week off with a squat clean complex and the chance to work on a heavy single squat clean, followed by some cleans, wall balls, and running. Tuesday is about the midline, toes to bar, and AB mat sit-ups combined with skiing and rowing. Wednesday, we are hitting some single leg work with an increased range of motion and Push presses before getting into some gymnastics and skipping in the workout. Thursday, we have a partner workout with some pull-ups. Friday, we finish the week intense with a challenging interval conditioning piece off the back of some Sumo Deadlifts.
Monday:
Strength:
A) Squat Clean + Hang Squat Clean
B) Build to Heavy Squat Clean
Conditioning:
Buy In Park Run
3 rounds
15 power clean (60/40)
30 Wall Balls
Buy Out Park Run
Tuesday:
Strength:
A) Establish Max TTB
B) EMOM TTB
Conditioning:
On a Rolling clock
1000/800m ski
30 TTB
1000/800m row
50 ab mat sit up
rest 3 min
500/400m ski
15 TTB
500/400m row
25 ab mat sit-ups
Wednesday:
Strength:
A) Push Press
B) Front Foot Elevated Goblet Split Squat
Conditioning:
For Time
12 HSPU
50 DU
10 HSPU
50 DU
8 HSPU
50 Du
6 HSPU
50 Du
4 HSPU
50 DU
Thursday:
Strength:
A) Pull Ups
B) Kipping C2B
C) Kipping Pull Ups
Conditioning:
In Pairs in a 30-minute window
5000m row
40 C2B
AMRAP in the remaining time YGIG alt rounds
5 Pull-ups
10 A jumps (2 x 20kg)
Friday:
Strength:
Sumo Deadlift
Conditioning:
2:30mins Gas into 2:30mins Rest x 6 Rounds, Friday show up and lets Go!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, and we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We continue to focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Mixing things up this week by breaking the stations into multiple rounds and doing shorter runs.
MOBILITY
Lower mobility/flexibility is still in the driver's seat; I will, however, be working on the stabilisation muscles this week, so be ready to feel the burn.
PURE STRENGTH
This week in pure strength, we continue the bench press cluster sets and then some upper body accessory work on Monday, followed by a simpler single leg movement compared to last week to push the loading up, followed by some heavy hinges and a quad pump.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy pull hang and squat snatch complex and finishing up with a power snatch EMOM.
Track Tuesday
Multi duration run testing! A key session to understand future paces for track workouts.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
Another benchmark session this week. 4 X 8min best efforts!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! Hard spikes into steady holds, really good to get better at energy recycling and build run specific strength endurance.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
IFE Run WA link: https://chat.whatsapp.com/L0P8uWduZeiE7kin64pYfa
Saturday Ride
Our longer group ride, for riders who can avg around 30kph n group rides. We welcome anyone to join us.
Start time: 05:59 am
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
This week at InnerFight, we will start off with some back squats and then leggy conditioning. On Tuesday, we have some gymnastics work followed by a tough EMOM. Wednesday, we will Sumo deadlift, then get into a rowing power clean WOD with ascending weight on the power cleans. Thursday, we focus on some upper body pulling work coupled with some single leg work and then some fast short AMRAPS. Friday, we are snatching, followed by a long continuous mover for Friday therapy.
Monday:
Strength:
Tempo Back Squats & Banded Pull Aparts
Conditioning:
Every 4 mins x 5 sets complete:
2 rounds
8 front squat (50/35)
8 lateral hops over the bar
8 box Jump over
Tuesday:
Strength:
A) Handstand Holds + Hollow Holds + Dual DB Strict Press + Hanging Leg Raises
B) Toes To Bar
Conditioning:
EMOM15
Min 1 - 5 wall walks
Min 2 -10 burpee shuttle runs (5m)
Min 3 -15 TTB
Wednesday:
Strength:
Sumo Deadlifts + DB Lateral Raises
Conditioning:
20 Min amrap
500/400m row
5 Power clean
*Every round build PC weight starts at 60/40kg plus 2.5/5kg
Thursday:
Strength:
A) Pull-Up Complex - Strict / Kippin C2B / Kipping Pull-Ups
B) Dual KB Front Rack Box Step Ups
Conditioning:
3 Rounds
3 min amrap
6 C2B
12/9 cal Ass bike
rest 2 mins
3 min amrap
6 Kb Push Press (2 x 12/16)
12 KB forward lunge
rest 2 mins
Friday:
Strength:
Snatch Complex - Power Snatch / Overhead Squat / Hang Power Snatch
Conditioning:
Its Friday so 30 Rounds of Fun.... Letsss Gooooo!
One-Hour Workout: Revving Your Swim Engine
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