Daily Workout #49

27 Nov - 1 Dec 2023
Written by Marcus Smith
InnerFight
Nov 26, 2023
-
5
Weekly workout #49

Monday:

Strength & Conditioning:


Every 4 mins x 5 sets

3 deadlifts (HAF) 30 seconds max effort air bike.


Rest 5 mins


In teams of 3. Row 5km.

1 Person Rowing

1 Person Holding 2 x KBs 24/16 must be in the front rack all the time.

1 Person Resting


Penalty if the KBs hit the ground during the 5km Row.


Tuesday:

Strength:

A) Push Press

B) Rope Climbs and Double Unders


Conditioning:

90 seconds on 90 seconds off x 6 rounds


3 DB squat cleans

6 DB hang clean and jerk

9 Alt renegade rows

AMRAP Double Unders


Wednesday:

Strength:

A) Back Squats

B) Kneeling Jumps


Conditioning:

15 min AMRAP


6 Wall Walks

9 Pull Ups

12 Box Jumps

15 tuck ups


Thursday:

Strength:


A) Hang Snatches / Snatch Balances

B) Power Snatch / Squat Snatches


Conditioning:

15-12-9-12-15


Ski

Hang Power Snatch 40/30

Burpee Over the Bar


(12min Timecap)


Friday:

Day 1 Advent - 12 Days of Christmas Special!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

Subscribe to new articles

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.