- 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)