• Jake Irwin

Iamfitness Programming July 29th-August 3rd

Monday- July 29th

3 rounds

        ⁃ lateral lunge into single leg RDL -10 each side with KB

        ⁃ Push up position/ski jumps- 30

        ⁃ Plate drive- :30

        ⁃ Plate front raise- :30

3 rounds

        ⁃ Single leg DB thruster -10 each

        ⁃ Alt box jumps - 20

        ⁃ Inchworm crawl out jump with KB - 15 reps

10 rounds

        ⁃ :20 hollow hold

        ⁃ 10 v-ups

Tuesday- July 30th

Warm up: Coaches choice

3 rounds for time:

Run 400m

15 Deadlifts @ 205/135

21 Pull-ups or 30 Ring Rows

Bonus:

4 sets

8 Heavy D-ball or Sandbag Squats

20 sec jump squats

Rest 90 seconds

Wednesday- July 31st

Warm up

For Time

5k Bike

3k Row

‍♀️

1 mile run

Then

27-21-15-9-6

Kb Sit up

200 m overhead KB carry (switch arm at 100m)

Last 10-15 minutes Devoted to stretching

Thursday - August 1st

Warm-up: Coaches Choice

Part #1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Front Squats

Barbell - 75/55 lb

Rest 3:00

Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Front Squats

Barbell - 95/65 lb

Rest 3:00

Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Front Squats

Barbell - 115/85 lb

Rest 3:00

Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Front Squats

Barbell - 135/95 lb

Friday- August 2nd

Warm-up: Coaches Choice 115/75

Conditioning: For Time

Row 1K

20 Hang Power Cleans

Row 800M

15 Hang Power Cleans

Row 600M

10 Hang Power Cleans

Row 400M

5 Hang Power Cleans

Bonus:

30 Man Makers 35/20

Saturday - August 3rd

10 rounds for time

3 Devil Press 55/35

22 Alt DB lunges

19 Air Squats

Wear a Weight Vest (20/14 lb)

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