• Jake Irwin

Iamfitness Programming July 1-6

Monday- July 1st

10,9,8,7,6,5 for all circuits

Thruster dB

DB vertical jump

Walking dB lunge

Dble dB snatch

Sphinx push-up

Plank dB kickbacks (each side)

DB rdl

DB bent over row

DB Arnold press

Dble DB bicep curl

DB sit up

DB sit up with legs up

Tuesday- July 2nd

Warm up: Coaches choice

Conditioning: For Time

3 RDS

800 m Run

30 T2B/HKR/Hollow Rocks

30 Double DB Snatches (50/35)

Bonus: Time Remaining

3 RDS

15 MB Squats

12 Slam Balls

10 Ball Sit-ups

Wednesday- July 3rd

Warm up: Coaches Choice

Conditioning: 2 Groups

15 min AMRAP

15 KBS 53/35

15/15 KB Step-ups 24/20

15 KB Push Press

REST 4 mins

15 min AMRAP

12 KB Thrusters

12/12 KB Reverse Lunges

12/12 KB Rows

Extra: 3 sets

20 Leg Raises

20 Hollow Rocks

Thursday - July 4th

Warm-up: Coaches Choice

Conditioning: For Time

17 deadlifts

76 push-ups

17 pull-ups/ring rows

76 sit-ups

17 S2OH

76 Cal Row

17 Wall Ball

76 Single Unders x 4

17 Power Cleans

76 KBS

Bonus: Stretch

Friday- July 5th

Warm-up: Coaches Choice

Conditioning:

Row 2K

...Directly into 10 Rounds

3 Power Cleans

6 Hand Release Push-ups

9 Air Squats

Saturday - July 6th

3 rounds

-3 cone drill

        ⁃ KB swing to each Cone

        ⁃ 5 KB high pulls at each cone

        ⁃ Up/back is 1 set

-Lateral lunge into squat- up/back

-1 min hollow pos. flutter kicks hold kB

1,2,3.....10 reps

        ⁃ Push up - hope up- crawl out

3 rounds each leg- 12 reps each

        ⁃ Bulgarian fr. squat on box w/dBs

        ⁃ Single leg RDL-leg on box w/dbs

        ⁃ Bent over dB row- leg on box

20 views0 comments

Recent Posts

See All

Iamfitness Programming March 16- March 21st

Monday- March 16th Warm up : Coach’s choice 3 Rounds For Time of 21-15-9 Deadlifts Box jumps 24/20 R1 135/95 R2 185/135 R3 225/155 Then 10-8-6-4-2 Bent over row 135/85 T2b/HKT 20-16-12-8-4 Ring Rows T

Iamfitness Programming March 9th - March 14 th

Monday- March 9th Warm up : Coach’s choice For Time 75 Burpees Every 2:30 200 M run Into 27-21-15-12-9-6-3 DB Deadlift 50/35 Plyo Push Up 25/15 lbs plate Lateral Squat Jumps Over DB Tuesday - March 10

Iamfitness Programming March 2 nd - March 7th

Monday- March 2nd Warm up : Coach’s choice 4 Rounds 12 KB S arm Swings 53/35 12 KB Front Rack Alt Lunges 12 KB Push Press 12 KB S arm SDHP Every 4 min on the 4 Min 5 pull up 10 push up 15 squats 200 m