• Jake Irwin

Iamfitness Programming August 12th - August 17th

Monday- August 12th

5 rounds

        ⁃ 10 bear crawl/pushup/kB jump

        ⁃ 12 strict press in lunge hold each side

        ⁃ 14 reverse lunge kB handoffs

        ⁃ 16 single arm single leg hold rows each side

        ⁃ 18 kB swing high pulls

        ⁃ 20 kB hold leg raises

Tuesday- August 13th

Warm up: Coaches choice

18 min AMRAP

200m Run

20 Alternating Front Rack Lunges

20 Lateral Burpees Over Bar

Rest 5 mins

100 Thrusters with empty bar

*Everytime the you put the bar down or stop for more than 15 secs you will perform a 30 sec wall sit*

Wednesday- August 7th

Warm up

2 sets

50 Sit ups

100 jump Rope

100 Flutter Kicks

100 Jump Rope

50 Leg Raises

100 Jump Rope

200 Mountain Climbers

100 jump Rope

Then: As a Team of 2

5 Rounds

15/12 Cal Row

5 Bag squats/Bear hug bag hold remaining time 100 /60

Individual

15/12 Cal Row

5 Bag squats 30s Bag hold

Stretching

Mobility is the key to longevity.

Take the time to improve your range of motion. You owe it to yourself!

Thursday - August 8th

Warm-up: Coaches Choice

Conditioning: 5 Rounds

15 Pull-ups or 30 ring Rows

10 Box Jump Overs

60 sec max calories on Rower

Rest 1 Min between rounds

Bonus: Core Routine

Friday- August 9th

Warm-up: Coaches Choice

Conditioning: 4 Rounds

9 Power Cleans

18 TTB/HKR/Sit-ups

27 Wall Balls

200m Run

Bonus:

Team Bike or Row for max Calories

Bonus: TBD

Saturday - August 10th

Squat Mania 2.0

5 rounds

        ⁃ 10 lat lunge into squat w/KB

        ⁃ Ladder drill in/out squat w/DBs

        ⁃ 10 ball slams

        ⁃ Ladder drill in/out squat w/DBs

        ⁃ 10 Goblet reverse lunges w/KB

        ⁃ Frog jump burpee 50ft

        ⁃ Run 200m

        ⁃ 30 twisting k2e

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IAMFITNESS

716.870.1620

2130 Central Avenue 

St. Petersburg, FL 33712

j.irwin09@hotmail.com

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