- 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