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Specialty Class #24-45
4 - 8 November 2024
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ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We 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
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
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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!
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We 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
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
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.
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We 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
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
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
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We 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
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
ENGINE
Lower-intensity work this week is the base of all strong engines! Sore from hell week? You can use this to increase blood flow and recover to end the week strong.
GYMNASTICS
We 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
Find a friend and partner up with today’s partner, HYROX. We have either full or half-hyprox options, and you can split the workload between you.
MOBILITY
Carrying on with our overhead mobility/stability. We will then work on opening our hips at the end of the session.
PURE STRENGTH
We have our final week of this block in Pure Strength. We will max out our strict Press and Back squat and introduce some heavy hip hinges and dumbbell bench presses as an introduction to the next training cycle.
WEIGHTLIFTING
This week, we are focused on the Squat Snatch in weightlifting. Hitting a heavy hang and low hang complex and finishing up with some heavy snatch pulls
One-Hour Workout: Revving Your Swim Engine
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