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