Daily Workout #24-32
5 - 9 August 2024
Monday:
Strength:
Back Squat
Conditioning:
In a 3 minute window:
400/300m row
12 DB STOH (50/35lbs)
AMRAP Pull Ups
rest 2 mins x 5
The score is the total pull-ups
Tuesday:
Strength:
Hang Power Snatch + Low Hang Power Snatch
Conditioning:
9 minute AMRAP:
3 Hang Power Snatch (40/30kg)
9 TTB
*Add 3 reps to the snatch every round
rest 3 mins
9 min AMRAP:
12 Dual KB Hang Clean (2 x 16/24kgs)
15/18 Cal Assault Bike
Wednesday:
Strength:
A) DB Strict Press into DB Push Press
B) Chin Over Bar Hold
C) DB Strict Press into DB Push Press
D) Hollow Rock + Arch Rock
E) Double Unders
Conditioning:
4 rounds for time:
Half Park Run
50 Double Unders
3 Rope Climb
Thursday:
Strength:
A) Romanian Deadlifts
B) Wall Walks with Pause
Conditioning:
21-15-9
Power clean (60/45kg)
Box Jump Over
into
15-12-9 Power clean (70/50)
Box Jump Overs
Friday:
Therapy, Get a Partner and Get Ready!
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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.
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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!
Monday:
Strength:
Back Squat
Conditioning:
In a 3 minute window:
400/300m row
12 DB STOH (50/35lbs)
AMRAP Pull Ups
rest 2 mins x 5
The score is the total pull-ups
Tuesday:
Strength:
Hang Power Snatch + Low Hang Power Snatch
Conditioning:
9 minute AMRAP:
3 Hang Power Snatch (40/30kg)
9 TTB
*Add 3 reps to the snatch every round
rest 3 mins
9 min AMRAP:
12 Dual KB Hang Clean (2 x 16/24kgs)
15/18 Cal Assault Bike
Wednesday:
Strength:
A) DB Strict Press into DB Push Press
B) Chin Over Bar Hold
C) DB Strict Press into DB Push Press
D) Hollow Rock + Arch Rock
E) Double Unders
Conditioning:
4 rounds for time:
Half Park Run
50 Double Unders
3 Rope Climb
Thursday:
Strength:
A) Romanian Deadlifts
B) Wall Walks with Pause
Conditioning:
21-15-9
Power clean (60/45kg)
Box Jump Over
into
15-12-9 Power clean (70/50)
Box Jump Overs
Friday:
Therapy, Get a Partner and Get Ready!
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!
Monday:
Strength:
Back Squat
Conditioning:
In a 3 minute window:
400/300m row
12 DB STOH (50/35lbs)
AMRAP Pull Ups
rest 2 mins x 5
The score is the total pull-ups
Tuesday:
Strength:
Hang Power Snatch + Low Hang Power Snatch
Conditioning:
9 minute AMRAP:
3 Hang Power Snatch (40/30kg)
9 TTB
*Add 3 reps to the snatch every round
rest 3 mins
9 min AMRAP:
12 Dual KB Hang Clean (2 x 16/24kgs)
15/18 Cal Assault Bike
Wednesday:
Strength:
A) DB Strict Press into DB Push Press
B) Chin Over Bar Hold
C) DB Strict Press into DB Push Press
D) Hollow Rock + Arch Rock
E) Double Unders
Conditioning:
4 rounds for time:
Half Park Run
50 Double Unders
3 Rope Climb
Thursday:
Strength:
A) Romanian Deadlifts
B) Wall Walks with Pause
Conditioning:
21-15-9
Power clean (60/45kg)
Box Jump Over
into
15-12-9 Power clean (70/50)
Box Jump Overs
Friday:
Therapy, Get a Partner and Get Ready!
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.
Monday:
Strength:
Back Squat
Conditioning:
In a 3 minute window:
400/300m row
12 DB STOH (50/35lbs)
AMRAP Pull Ups
rest 2 mins x 5
The score is the total pull-ups
Tuesday:
Strength:
Hang Power Snatch + Low Hang Power Snatch
Conditioning:
9 minute AMRAP:
3 Hang Power Snatch (40/30kg)
9 TTB
*Add 3 reps to the snatch every round
rest 3 mins
9 min AMRAP:
12 Dual KB Hang Clean (2 x 16/24kgs)
15/18 Cal Assault Bike
Wednesday:
Strength:
A) DB Strict Press into DB Push Press
B) Chin Over Bar Hold
C) DB Strict Press into DB Push Press
D) Hollow Rock + Arch Rock
E) Double Unders
Conditioning:
4 rounds for time:
Half Park Run
50 Double Unders
3 Rope Climb
Thursday:
Strength:
A) Romanian Deadlifts
B) Wall Walks with Pause
Conditioning:
21-15-9
Power clean (60/45kg)
Box Jump Over
into
15-12-9 Power clean (70/50)
Box Jump Overs
Friday:
Therapy, Get a Partner and Get Ready!
Monday:
Strength:
Back Squat
Conditioning:
In a 3 minute window:
400/300m row
12 DB STOH (50/35lbs)
AMRAP Pull Ups
rest 2 mins x 5
The score is the total pull-ups
Tuesday:
Strength:
Hang Power Snatch + Low Hang Power Snatch
Conditioning:
9 minute AMRAP:
3 Hang Power Snatch (40/30kg)
9 TTB
*Add 3 reps to the snatch every round
rest 3 mins
9 min AMRAP:
12 Dual KB Hang Clean (2 x 16/24kgs)
15/18 Cal Assault Bike
Wednesday:
Strength:
A) DB Strict Press into DB Push Press
B) Chin Over Bar Hold
C) DB Strict Press into DB Push Press
D) Hollow Rock + Arch Rock
E) Double Unders
Conditioning:
4 rounds for time:
Half Park Run
50 Double Unders
3 Rope Climb
Thursday:
Strength:
A) Romanian Deadlifts
B) Wall Walks with Pause
Conditioning:
21-15-9
Power clean (60/45kg)
Box Jump Over
into
15-12-9 Power clean (70/50)
Box Jump Overs
Friday:
Therapy, Get a Partner and Get Ready!
One-Hour Workout: Revving Your Swim Engine
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