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IAMFITNESS

716.870.1620

2130 Central Avenue 

St. Petersburg, FL 33712

j.irwin09@hotmail.com

© 2019 by IAMFITNESS

 

  • Jake Irwin

Iamfitness Programming August 19th - August 24th

Monday- August 19th

Tabata style 7:30 min each-:20/:10

Circuit 1

        ⁃        trx k2c

        ⁃        Trx bodysaw 

        ⁃        Trx mountain climber 

Circuit 2

        ⁃        Sanddune banded HK run

        ⁃        Sanddune banded Jumps 

        ⁃        Sanddune banded squats 

Circuit 3

        ⁃        Alt DB row 

        ⁃        Double DB snatch 

        ⁃        DB front squat 

Circuit 4

        ⁃        dB power front raise 

        ⁃        DB lateral raise 

        ⁃        DB bent over raise 

Circuit 5 

        ⁃        barbell lunge 

        ⁃        Barbell strict press

        ⁃        Barbell bent over row

Tuesday- August 20th

Warm up: Coaches choice

Conditioning:

Buy-In:

30 Deadlifts @ 155/115

Then: 

2 rounds of “Jackie”

1000m Row

50 thrusters @ 45

30 Pull-ups/ring rows

Buy-out:

30 Power Cleans @ 155/115

Wednesday- August 21st

Warm up : Coaches choice 

Then 

Emom 24

1.  200 m Row

2. 10 Burpees

3. 15 Ball Slams

4. Jump Rope 45s

Then

21-15-9-6-3

Sit ups

Weighted leg lifts 

Thursday - August 22nd

Warm-up: Coaches Choice

Conditioning: 

5 RDS

200m Odd-object carry

15 sandbag/dball cleans

10 squats with bag or ball

5 burpees with ball or ball

Bonus:

6 rds

:30 on/:30 off

Max cals bike or rower

Friday- August 23rd

Warm-up: Coaches Choice 

Conditioning: 

12 Rounds

10 DB Hang Squat Cleans 45/35

10 Push-ups on DB’s 

Bonus:

40 man makers

*everytime you stop 200 m run

Bonus: TBD

Saturday - August 24th

Complete 3 rounds with :30 sec break 

Weighted Plank for 1 min 

20 full sit ups 

20 alternating v- ups 

20 Russian twist 

Complete 3 rounds with :45 sec breaks 

Bulgarian squat- 12 reps each leg 

Dynamic plank - 10 each arm 

Complete 3 rounds with :45 sec breaks

Single leg RDL- 12 reps each 

Hand release push-ups - 10 

Complete 3 rounds with :45 sec breaks

Power lunge  - 15 each leg 

Complete 8 rounds 

Sprint for :20 sec all out with 2:00 min recovery

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