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Daily Workout #25-6
10 - 14 February 2025
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
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ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
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Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending.
Start time: 05:59 am
Location: BOTS
Sunday - Hatta long run
This is a long run for our runners aiming for Two Oceans. If you'd like to join please contact Steph.
Start time: 06:59 am
Meet Location: Wadi Hub Hatta Public Parking
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Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 6mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will rest for 60 seconds and then repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today you will be testing the speed over 400m, 1000m and 3000m.
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. Today we will be running 100m efforts through the park, into a 300m float recovery. Aim to get through 8, 10, or 12 reps.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Meet Location: Wadi Hub Hatta Public Parking
Session: Hatta Long Run
Join us in Hatta this weekend for our long run. The route is hilly and out/back. So you can run for distance or time.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending.
Start time: 05:59 am
Location: BOTS
Sunday - Hatta long run
This is a long run for our runners aiming for Two Oceans. If you'd like to join please contact Steph.
Start time: 06:59 am
Meet Location: Wadi Hub Hatta Public Parking
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 6mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will rest for 60 seconds and then repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today you will be testing the speed over 400m, 1000m and 3000m.
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. Today we will be running 100m efforts through the park, into a 300m float recovery. Aim to get through 8, 10, or 12 reps.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Meet Location: Wadi Hub Hatta Public Parking
Session: Hatta Long Run
Join us in Hatta this weekend for our long run. The route is hilly and out/back. So you can run for distance or time.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding tempo pace for 6mins. Tempo should feel liks a 7/10 effort. After each 6 mins you will rest for 60 seconds and then repeat 5x rounds.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Today you will be testing the speed over 400m, 1000m and 3000m.
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. Today we will be running 100m efforts through the park, into a 300m float recovery. Aim to get through 8, 10, or 12 reps.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for those who want elevation, and tempo for those who want to push the pace on the flat surface. The choice is yours. (If you are running Two Oceans, we recommend the hills option).
Sunday
Time: 06:59am
Meet Location: Wadi Hub Hatta Public Parking
Session: Hatta Long Run
Join us in Hatta this weekend for our long run. The route is hilly and out/back. So you can run for distance or time.
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
ENGINE
48 Minute EMOM waterfall style, covering all the Erg Machines
GYMNASTICS
This week, we will focus on pull-ups! Strict and kipping will make an appearance, followed by pulling strength work. We will also go over standards for pull-ups in the open.
HYROX
Putting together the last few weeks with a Half Hyrox. We will do the full run through just half the distance on the runs and half the work on the stations.
MOBILITY
Get a sore lower back when overhead squatting, or you can squat, but it just doesn’t feel right. It comes down to mobility & will go over what you need to get a better position.
PURE STRENGTH
We are hitting a paused bench press on Monday, building on last week, followed by upper-body bodybuilding. We have a low box squat, heavy RDLS, and split squats on Wednesday.
WEIGHTLIFTING
This week, we will focus on the snatch for weightlifting and get comfortable in the squat position with weight overhead. This was a great session in preparation for the CrossFit open
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday Ride
An endurance ride with a mixed group of road cyclists and triathletes. There is an option to do 85 or 105km. Speak to coach Rob Foster if attending.
Start time: 05:59 am
Location: BOTS
Sunday - Hatta long run
This is a long run for our runners aiming for Two Oceans. If you'd like to join please contact Steph.
Start time: 06:59 am
Meet Location: Wadi Hub Hatta Public Parking
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
Monday:
What a way to start the week! There are two parts to the strength, lower body endurance before we look to work under fatigue on the toes to the bar. We then get into an equal work rest conditioning piece where we want to get some high but repeatable outputs and stay consistent over the 4 rounds
Strength:
A) EMOM x 5 - 12 Alt DB Reverse Lunges
B) every 90secs x 6 - 12/9 Cal Row into 15secs TTB
Conditioning:
4 Rounds:
2:30min AMRAP
15/12 cal row
8 DB front squat
Rest 2:30min
Tuesday:
Oly Day as we focus on Hang Power Snatches into Overhead Squats. We look to build over the first 4 sets before holding the weight for the last 6 sets. The focus here will be on movement patterns over weights! Let's Dial it in! 6 rounds of work with short rest periods. Intensity and management of the work will be the aim here, as well as executing some gymnastics when you are breathing heavily!
Strength:
Every 75secs x 10 - 3 Hang Power Snatches + 1 OHS
Conditioning:
6 rounds
Min 1
10/7 cal bike
AMRAP burpee pull-ups
rest 30 sec
Min 2
AMRAP Double Unders
rest 30 sec
Wednesday:
Front Squats and Wall Sits, the perfect combination of Strength and Muscular Endurance. We will look to build weight for each round in the Front Squat! Will you get the workout done under the time cap? The lungs will be burning as much as the shoulders!
Strength:
Every 2mins x 6 - 3 Front Squat + 40sec Wall Sit
Conditioning:
2 rounds for time:
Park run
20 STOH 60/40
Park Run
5 wall walks
Thursday:
Intervals on the ski into some core, then working on Pull-Ups when you are tired, allowing you to develop gymnastics skills outside of them being isolated, which, as we know, in workouts or when tired, the game changes! You then get to team up in 3s and get stuck into a chipper! How many calories will you get?
Strength:
EMOM x 12
A) 15/12/9 Cal Ski
B) 30sec Hollow Rock
C) 15 sec unbroken Chest to Bar Pull Ups
Conditioning:
In Teams of 3
3000m ski
200 wall balls
100 pull-ups
AMRAP in remaining time cal ski
Friday:
To end the week, we will focus on some barbell cycling touch-and-go Hang Power Clean while continuing our work in the Piked Handstand Push Ups! Wait for it! An OPEN Repeat, did you do the open in 2022? Let's test it then, 22.2 incoming!
One-Hour Workout: Revving Your Swim Engine
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