Daily Workout #24-13
25 - 29 March 2024
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We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20
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NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
.jpg)
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20
We start the week off with a very tough grunt-based leg workout before moving onto a fun partner workout with toes to bar, running, and burpees on Tuesday. On Wednesday, we see what's in the tank with another grindy strongman workout. Thursday is a higher-skill day with double unders, handstand push-ups, and more, finishing the week off with a classic CrossFit couplet.
Monday:
Strength:
A) Back Foot Elevated Split Squats + Banded Good Mornings
Conditioning:
EMOM x 32
1) 16/12/8 Cal Bike
2) 15 Russian KB Swing
3) 12 Goblet KB Box Step Ups
4) Rest
RX 32 / 24kg
Tuesday:
Strength:
A) Body Weight Dips
B) Strict Pull Ups
Conditioning:
Partner Workout
2 Rounds For Time:
800m Run
40 Toes To Bar YGIG
20 Burpee To Target YGIG
Wednesday:
Strength:
A) SandBag Clean To Shoulder
B) Rope Climbs
C) Kettlebell Front Rack March
Conditioning:
For Time:
40 / 30 Calorie Row
2 x KB Carpark Farmer Carry
40 / 30 Calorie Row
20 Sandbag Cleans
40 / 30 Calorie Row
10 Rope Climbs *
Thursday:
Strength:
A) Box Pike Push Ups + Pike Ups
Conditioning:
2 Rounds
3:00 min window
300m Ski
50/30/20 Double Unders
AMRAP in remaining time Handstand push-ups
3:00 min Rest
3:00 min window
10 Handstand Push Ups
50/30/20 Double Unders
AMRAP in remaining time Ski
3:00 min Rest
Friday:
Strength
A) Hang Power Clean + Low Hang Power Clean + Power Clean
B) Power Clean
Conditioning
AMRAP 20 min
1, 2, 3, 4, 5... Etc Hang Power Clean 70/50kg
10 Heavy Wall Balls 30/20
One-Hour Workout: Revving Your Swim Engine
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