• Jake Irwin

Iamfitness Programming July 15-20

Monday- July 15th

4 rounds

        ⁃ push up position -20 hop in/out

        ⁃ 20 skater hops

        ⁃ 20 knee ball slams

        ⁃ Plank hold- plate circles- 12 each

        ⁃ 30 Russian twists w/plate

        ⁃ 1 min plate hold crunch with butterfly kicks

5 rounds

        ⁃ :30 OH hold

        ⁃ 8-10 strict presses

        ⁃ :30 OH hold

        ⁃  Single leg deadlift off box- 10 ea.

        ⁃ Single leg bent over row off box- 10 ea

3 rounds

        ⁃ 15 Floor seated DB OH tri extension

        ⁃ 15 Lying down skull crusher

        ⁃ 20 Squat hold double bicep curl

Tuesday- July 16th

Warm up: Coaches choice

Conditioning:

10 Rounds:

7 Power Clean and Jerks

7 Bar-Facing Burpees

200 Meter Run

Body Armor

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press

Minute 2 - :30s Glute Bridges

Wednesday- July 17th

Warm up

Then

10 min Amrap

250 m Row

6 Burpee over Row

Then

10 min Amrap

200 m run

100 m sled sprint  

Then

10 min Amrap

15/12 Cal Bike

30 sit ups  

Last 10-15 minutes Devoted to stretching

Thursday - July 18th

Warm-up: Coaches Choice

Conditioning:

4 Rounds:

200 Meter Run, 3 Rope Climbs (15') (Rope Pulls)

200 Meter Run, 12 Devil Presses

Dumbbell Pounds - 50's/35's

Friday- July 19th

Warm-up: Coaches Choice

Conditioning:

For Time:

25 Thrusters (95/65)

400 Meter Run

25 CTB Pull-Ups

400 Meter Run

25 Thrusters (95/65)

Bonus: TBD

Saturday - July 20th

3 rounds with partner up/back

        ⁃        Banded sprint

        ⁃        Banded shuffle each side

        ⁃        Banded sprint

10 rounds

        ⁃        :30 wall sit

        ⁃        10 jumps

Side plank from hell- 2 rounds

        ⁃        hold side plank for all exercises

        ⁃        15 punches out

        ⁃        15 punches up

        ⁃        15 external rotations

        ⁃        15 crunches

5  rounds

        ⁃        1 DB snatch/ 1DB OH lunge -       10 ea side

        ⁃        20 alt DB rows

        ⁃        30 in/out squat jumps on plate

3 rounds

        ⁃        15 Floor seated DB OH tri extension

        ⁃        15 Lying down skull crusher

        ⁃        20 Squat hold double bicep curl

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