Daily Workout #24-19
This week we progress the weights with our back squats at the classic five sets x 5 reps; paused snatches continue along with split jerks and a strict pull-up variation. Monday, we kick things off with a team push + pull gymnastics workout, and Tuesday, we are on the sandbags for a variation of DT. Wednesday is more snatch high power output intervals before we go long on Thursday. We finish the week strong on Friday with split jerks both in the strength + the workout.
Monday:
Strength:
A) Strict Rope Pull Ups
B) Feet Assisted L Sit Holds
Conditioning:
Teams of 3 People : 2 Working Synchro 1 Resting
4 Rounds For Time:
9 Synchro Wall Walks
15 Synchro Toes To Bar
21 Calorie Ski
Tuesday:
Strength:
Back Squat
Conditioning:
5 Rounds in a 20min Window
12 / 9 / 6 Cal Assault Bike
9 SB Deadlifts 70/50kg
6 SB Hang Clean
3 SB Squats
AMRAP Assault Bike in Remaining Time
Wednesday:
Strength:
Snatches with Pause Above the Knee
Conditioning:
EMOM x 24 minutes
Min 1) 5 Power Snatch + Max Burpee Over Bar
Min 2) Rest
Min 3) 40 / 30 / 20 Double Unders + Max Hang Power Snatches
Min 4) Rest
RX = 40 / 30kg
Thursday:
Conditioning:
A) Kip Swings + Pull Ups
B) Push Ups + Squats
For Time (40min Time Cap)
Park Run
100 Pull Ups
Park Run
100 Push Ups
Park Run
100 Sit Ups
Park Run
100 Air Squats
Friday:
Strength:
A) BTN Split Jerks with Pause
B) Split Jerks
Conditioning:
4 Rounds of some Therapy to finish the week off!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
This week we progress the weights with our back squats at the classic five sets x 5 reps; paused snatches continue along with split jerks and a strict pull-up variation. Monday, we kick things off with a team push + pull gymnastics workout, and Tuesday, we are on the sandbags for a variation of DT. Wednesday is more snatch high power output intervals before we go long on Thursday. We finish the week strong on Friday with split jerks both in the strength + the workout.
Monday:
Strength:
A) Strict Rope Pull Ups
B) Feet Assisted L Sit Holds
Conditioning:
Teams of 3 People : 2 Working Synchro 1 Resting
4 Rounds For Time:
9 Synchro Wall Walks
15 Synchro Toes To Bar
21 Calorie Ski
Tuesday:
Strength:
Back Squat
Conditioning:
5 Rounds in a 20min Window
12 / 9 / 6 Cal Assault Bike
9 SB Deadlifts 70/50kg
6 SB Hang Clean
3 SB Squats
AMRAP Assault Bike in Remaining Time
Wednesday:
Strength:
Snatches with Pause Above the Knee
Conditioning:
EMOM x 24 minutes
Min 1) 5 Power Snatch + Max Burpee Over Bar
Min 2) Rest
Min 3) 40 / 30 / 20 Double Unders + Max Hang Power Snatches
Min 4) Rest
RX = 40 / 30kg
Thursday:
Conditioning:
A) Kip Swings + Pull Ups
B) Push Ups + Squats
For Time (40min Time Cap)
Park Run
100 Pull Ups
Park Run
100 Push Ups
Park Run
100 Sit Ups
Park Run
100 Air Squats
Friday:
Strength:
A) BTN Split Jerks with Pause
B) Split Jerks
Conditioning:
4 Rounds of some Therapy to finish the week off!
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
This week we progress the weights with our back squats at the classic five sets x 5 reps; paused snatches continue along with split jerks and a strict pull-up variation. Monday, we kick things off with a team push + pull gymnastics workout, and Tuesday, we are on the sandbags for a variation of DT. Wednesday is more snatch high power output intervals before we go long on Thursday. We finish the week strong on Friday with split jerks both in the strength + the workout.
Monday:
Strength:
A) Strict Rope Pull Ups
B) Feet Assisted L Sit Holds
Conditioning:
Teams of 3 People : 2 Working Synchro 1 Resting
4 Rounds For Time:
9 Synchro Wall Walks
15 Synchro Toes To Bar
21 Calorie Ski
Tuesday:
Strength:
Back Squat
Conditioning:
5 Rounds in a 20min Window
12 / 9 / 6 Cal Assault Bike
9 SB Deadlifts 70/50kg
6 SB Hang Clean
3 SB Squats
AMRAP Assault Bike in Remaining Time
Wednesday:
Strength:
Snatches with Pause Above the Knee
Conditioning:
EMOM x 24 minutes
Min 1) 5 Power Snatch + Max Burpee Over Bar
Min 2) Rest
Min 3) 40 / 30 / 20 Double Unders + Max Hang Power Snatches
Min 4) Rest
RX = 40 / 30kg
Thursday:
Conditioning:
A) Kip Swings + Pull Ups
B) Push Ups + Squats
For Time (40min Time Cap)
Park Run
100 Pull Ups
Park Run
100 Push Ups
Park Run
100 Sit Ups
Park Run
100 Air Squats
Friday:
Strength:
A) BTN Split Jerks with Pause
B) Split Jerks
Conditioning:
4 Rounds of some Therapy to finish the week off!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
This week we progress the weights with our back squats at the classic five sets x 5 reps; paused snatches continue along with split jerks and a strict pull-up variation. Monday, we kick things off with a team push + pull gymnastics workout, and Tuesday, we are on the sandbags for a variation of DT. Wednesday is more snatch high power output intervals before we go long on Thursday. We finish the week strong on Friday with split jerks both in the strength + the workout.
Monday:
Strength:
A) Strict Rope Pull Ups
B) Feet Assisted L Sit Holds
Conditioning:
Teams of 3 People : 2 Working Synchro 1 Resting
4 Rounds For Time:
9 Synchro Wall Walks
15 Synchro Toes To Bar
21 Calorie Ski
Tuesday:
Strength:
Back Squat
Conditioning:
5 Rounds in a 20min Window
12 / 9 / 6 Cal Assault Bike
9 SB Deadlifts 70/50kg
6 SB Hang Clean
3 SB Squats
AMRAP Assault Bike in Remaining Time
Wednesday:
Strength:
Snatches with Pause Above the Knee
Conditioning:
EMOM x 24 minutes
Min 1) 5 Power Snatch + Max Burpee Over Bar
Min 2) Rest
Min 3) 40 / 30 / 20 Double Unders + Max Hang Power Snatches
Min 4) Rest
RX = 40 / 30kg
Thursday:
Conditioning:
A) Kip Swings + Pull Ups
B) Push Ups + Squats
For Time (40min Time Cap)
Park Run
100 Pull Ups
Park Run
100 Push Ups
Park Run
100 Sit Ups
Park Run
100 Air Squats
Friday:
Strength:
A) BTN Split Jerks with Pause
B) Split Jerks
Conditioning:
4 Rounds of some Therapy to finish the week off!
This week we progress the weights with our back squats at the classic five sets x 5 reps; paused snatches continue along with split jerks and a strict pull-up variation. Monday, we kick things off with a team push + pull gymnastics workout, and Tuesday, we are on the sandbags for a variation of DT. Wednesday is more snatch high power output intervals before we go long on Thursday. We finish the week strong on Friday with split jerks both in the strength + the workout.
Monday:
Strength:
A) Strict Rope Pull Ups
B) Feet Assisted L Sit Holds
Conditioning:
Teams of 3 People : 2 Working Synchro 1 Resting
4 Rounds For Time:
9 Synchro Wall Walks
15 Synchro Toes To Bar
21 Calorie Ski
Tuesday:
Strength:
Back Squat
Conditioning:
5 Rounds in a 20min Window
12 / 9 / 6 Cal Assault Bike
9 SB Deadlifts 70/50kg
6 SB Hang Clean
3 SB Squats
AMRAP Assault Bike in Remaining Time
Wednesday:
Strength:
Snatches with Pause Above the Knee
Conditioning:
EMOM x 24 minutes
Min 1) 5 Power Snatch + Max Burpee Over Bar
Min 2) Rest
Min 3) 40 / 30 / 20 Double Unders + Max Hang Power Snatches
Min 4) Rest
RX = 40 / 30kg
Thursday:
Conditioning:
A) Kip Swings + Pull Ups
B) Push Ups + Squats
For Time (40min Time Cap)
Park Run
100 Pull Ups
Park Run
100 Push Ups
Park Run
100 Sit Ups
Park Run
100 Air Squats
Friday:
Strength:
A) BTN Split Jerks with Pause
B) Split Jerks
Conditioning:
4 Rounds of some Therapy to finish the week off!