- 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