- 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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