- Jake Irwin
Iamfitness Programming August 5th - August 10th
Monday- August 5th
8 min work / 2 min rest
Station 1
-10/7 cal bike
-10 Russian kB swings heavy
Station 2
-dB/kB front squat w/3 sec hold
-1 min hk run sanddune sprint
-1 min jumps on sanddune
Station 3
-30 hanging knee to chest
-dB burpees 10
Station 4
-50 rope slams
-50 side 2 side
-50 rope jumping jacks
Station 5
Wall ball mania
-5 squat hold wall ball
-10 standing wall ball
-15 wall ball
-:30 rest
Tuesday- August 6th
Warm up: Coaches choice
3 rounds for time:
20 2 arm db hang squat cleans
300 single unders
20 deficit push-ups
Bonus: Core Routine
4 Rounds
:30 Hollow Holds
:30 Superman Holds
50 Flutter Kicks
Wednesday- August 7th
Warm up
12 min Amrap
200 m Bag/Ball Carry
200 m run
12 min Amrap
3-6-9-12-15-18 etc
Cal Row
KB Swing 53/35
12 min Amrap
A. Bike Tabata
15 Burpee to Bar
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
AMRAP 14 mins
22/18 Cals Row
16 Shoulder to Overhead 115/75
22 Sit-ups
Rest 5 mins
AMRAP 14 mins
22/18 Cals Bike
16 Deadlifts 115/75
22 Sit-ups
Friday- August 9th
Warm-up: Coaches Choice
Conditioning:
100 Burpee Box Jump Overs
Then
100 Alt DB Snatches
Bonus: TBD
Saturday - August 10th
(no class)
Home workout
-30 burpees
-50m walking lunge
-30 pushups
-30 air squats
-20 burpees
-50m walking lunge
-20 pushups
-20 air squats
-10 burpees
-50m walking lunge
-10 pushups
-10 air squats