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Let’s talk about Class Programming
Get Stronger
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
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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!
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
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.
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
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
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
You must have noticed we are doing much more strength the past three weeks. This is because until our next testing week (first week of August) our main goal is to get stronger in the main lifts.
The next Crossfit open will happen around October that gives us another twelve weeks to get in better shape. In this second block of 12 weeks the main focus will be fitness, maintaining our strength we built in the previous block.
The system we are using is a modified 963 strength cycle. Combined with accessories after each main lift that will make you as strong as possible in the following twelve weeks. We attack each muscle group in the body using more frequent sessions and a quality amount of reps. This will trigger quality hypertrophy aka muscle building and allow you to work on exercise form.
If you care, then do this at the right percentage of your 1 RM. 1 RM gets tested during testing week hence the importance to make it to each session that week!
What if you don’t know your 1 RM for that exercise?! Use the building sets to work up to a weight that feels challenging — remember this number and add 8-10% the next week.
Always keep quality reps over weight or quantity! Maybe you can’t hold the prescribed % of weight that day because of bad sleep, just got back from traveling, sick or just not feeling it that day…be smart and think of the long run! Better to do 6 good reps with perfect form than 9 shitty reps.
Now you know how we are getting stronger in our main lifts like Deadlift, Back and Front squat, Bench and Overhead Press.
Olympic lifting skills will be developed during warm ups with the empty bar. Everyone no matter how good you are will benefit from working with an empty bar! Pay attention and don’t chit chat here, you can talk about Friday Brunch while resting during the strength part ;-)
If you'd really like to improve your Olympic lifting than attend the specialty Weightlifting class 6:30 am on Wednesdays.
Getting better in gymnastics is a must that’s why every third week we focus on teaching a new gymnastic skill. Followed by two weeks of progressions on that skill. The skill is built up so each zone will benefit from it.
Last but not least conditioning…
Which is not our main focus in the current block. Although we don’t want to lose too much of our precious fitness and keep things interesting and fun. Hence the shorter but heavier workouts and high intensity intervals.
If any questions or you want more details, just ask when you see me around.
Cheers Boz
One-Hour Workout: Revving Your Swim Engine
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