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Bozitive - Adjective (Boz-i-tiv)
Act and respond to situations in a Boz-like manner
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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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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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
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
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
To be more like Boz, or to act and respond to situations in a Boz-like manner.
Step 1. Techno Techno music is one of the key features of any Bozitive attitude. One must use the techno to enhance ones performance in fitness and exercise. It is Bozitiveley proven that techno music not only increases focus, but also increases physical performance by up to 12%. The faster and more repetitive the techno beat, the faster you will lift…simple.
Step 2. Be Jacked and Tanned You are far more likely to be a Bozitive person if you are both jacked and tanned. Working out for at least an hour 5-6 days a week should be enough to keep you lean, strong and healthy. If you want that extra push, try adding a 30 min arms only circuit to your training 3 days a week. Traditionally known as ‘sleeve fillers’ both bicep curls and tricep extensions can be extremely beneficial, especially for women looking to increase their strength with a barbell or gymnastics. For the tanned part, 20 minutes of high quality vitamin D every day should do the trick. Not only is this good for bone health and fighting disease. It is also super relaxing, so stop stressing so much, grab a chair (we have some at the gym) and chill out for 20 minutes.
Step 3. Eat & drink like a Boz Create a healthy appetite, enjoy your food. If that means eating with your hands and licking out your plate afterward - just do it! As long your diet is made out of 80% whole foods that leaves 20% to stuff up on whatever is needed to stay full happy. H2O is the go to drink if you want to stay hydrated during the day. Once a week the 20% will exist out of red wine or a Stella Artois. A real Boz never drinks Heineken.
Step 4. Dance Probably the easiest step to being more Bozitive is just to dance! If you followed step one correctly, there should be some techno playing right now. So stand up, pump your fist and stomp your feet. You really don’t have to think too much, just move to the beat. Dancing is a great way to get a little extra cardio done in between squat sets. It will help flush some lactic acid out of your muscles and it is great for your hip and shoulder mobility.
Step 5. Smile more The final step to having the perfect Bozitive attitude is to smile more. Life is so much better when you smile. If you smile at someone, chances are they will smile back, then everyone’s happy. Next time you walk in the gym, try it out, we promise we’ll smile back.
One-Hour Workout: Revving Your Swim Engine
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