• Jake Irwin

Iamfitness Programming August 26th - August 31st

Monday- August 26th

3 rounds - :30 sec each 

    ⁃    Plank hops

    ⁃    Alt knee to elbow 

    ⁃    Toe touch C-position

    ⁃    Squat pulses

    ⁃    Pulse jumps 

Then

20-18-16-14-12-10-8 each leg

    ⁃    walking fr rack lunge 

    ⁃    :30 wall sit DB arnold press

Then

3 rounds - 20 each 

    ⁃    Db floor press in bridge 

    ⁃    15-20 trx skull crushers 

    ⁃    Squat hold dB bicep curl

Tuesday- August 27th

Warm up: Coaches choice

Conditioning:

9 Thrusters

9 Pull-ups

400 m run

12 Thrusters

12 Pull-ups

400 m Run

15 Thrusters

15 Pull-ups

400 m Run

18 Thrusters

18 Pull-ups

400 m Run

21 thrusters

21 Pull-ups

400 m Run

Wednesday- August 28th

Warm Up: Coaches Choice

Trx

25-20-15-10-5 

Knee tuck

Pike

Body Saw

Hamstring Curl

Slide board

300 Mountain climbers

200 Floor jacks

100 Glute bridge

Bike/Body Weight

3 Rounds

15 Cal Bike

50 push up

50 sit up

200 m Run

50 Squat

50 Lunges

Thursday - August 29th

Warm-up: Coaches Choice

Conditioning: 

4 Rounds 

21 Wallballs

18 Pull-ups

15 Kettlebell Swings

12 Hand Release Push-ups

Bonus:

40 DB Burpees

Friday- August 30th

Warm-up: Coaches Choice 

Conditioning: 

5 Rounds, each for time

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Bodyweight Squats

*Rest 3 mins between rounds

Saturday - August 31st

3 rounds 

    ⁃    :30 single leg bridge hold 

    ⁃    15 single leg bridges

    ⁃    Repeat other leg

    ⁃    20 Two leg bridge hop

5 rounds 

    ⁃    20 Trx pistol squats each leg

    ⁃    Bear crawl up/back

    ⁃    20 power lunge jumps each leg

    ⁃    15 dB skull crusher on floor 

    ⁃    20 close grip dB press on floor 

    ⁃    :10 hk run :10 jumps x 3 for 1 min

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