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Will You Win 2021?
2020 has been an epic year!
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2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
2020 has been an epic year, and I hope yours has been as epic as mine! So many challenges but also so many opportunities. Hopefully, you binned your excuses, and you took advantage of all the opportunities because, at the end of the day, it wasn't just you that was affected.
2021 is going to be no different. Yes, you read that right, it will be another year with 365 days, and you will have no control of what the world decides to give us. However, you do have the opportunity to make the most out of every situation that presents itself.
So, will you win 2021? Yes you will, why you may ask?
You have taken the time to reflect. When you take the time to reflect on your past, you can move into the future with a renewed sense of purpose and direction. Reviewing your goals and all the obstacles you encountered along the way, giving you an honest review of how you will move forward!
You have taken time to find your focus. You have asked yourself what you want to achieve in 2021? Zero in on your focus, build a solid plan around it, and move through the year with a real sense of purpose, giving you the best opportunity to make the right decisions and make the most of every opportunity!
You know that the only person that can make things happen is you. There is no one else to blame. Things outside of your control are precisely that. Because you understand this, you don't go looking for excuses but take the positives and keep crushing life with a smile on your face!
You understand that being fit & healthy both physically and mentally is the key to life. If 2020 taught you anything, it's the fittest will survive! If 2021 is the start for you, then you won't ever make a better decision. If you continue to be better every day, keep working towards your goals and keep the focus.
Do you want to win in 2021? We are here to help. Send me an email jc@innerfight.com, and lets crush 2021 together!
Safe and Happy Holidays
One-Hour Workout: Revving Your Swim Engine
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