- 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