• 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

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2130 Central Avenue 

St. Petersburg, FL 33712

j.irwin09@hotmail.com

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