- Jake Irwin
Iamfitness Programming July 8-13
Monday- July 22nd
5 rounds
⁃ Bear crawl up/back 2x
⁃ DB squat clean into lunge press 10 total
⁃ 15 DB bent over rows
4 rounds
⁃ 20 DB floor press
⁃ Hold DBs up / 20 toes to sky
⁃ 15 pistol squats on trx
⁃ 20 alt split squat jumps
3 rounds
⁃ 15 Floor seated DB OH tri extension
⁃ 15 Lying down skull crusher
⁃ 20 Squat hold double bicep curl
Tuesday- July 23rd
Warm up: Coaches choice
Conditioning:
3 10 Min AMRAPS (Rest 3 minutes between rounds)
Group 1:
12 DB Squat Cleans, 10 Deficit Push-ups with DBs, 8 DB Burpees
Group 2:
15 box step overs with MB 20/14, 15 MB V-Ups, 15/12 cals bike
Group 3:
10 mins of “Cindy” build max rounds
5 pull-ups, 10 push-ups, 15 air squats
Wednesday- July 24th
Warm up
Long Haul
400m run
10 cone wind sprint
200m run
10 cone wind sprint
400 m run with wall ball 20/14
30 wall balls
200m run with wall ball
30 wall balls
2 sets
5 cone bear crawl(inside)
5 push ups at each cone
Last 10-15 minutes Devoted to stretching
Thursday - July 25th
Warm-up: Coaches Choice
Conditioning:
10 Rounds:
10 DB Bench Press
10 2 Arm DB Rows
10 Cals on Bike or Rower
Bonus: 4 Rds
10 Hanging Knee Raises, :30 sec Wall Sit, 30 Russian Twists
Friday- July 26th
Warm-up: Coaches Choice
Conditioning:
Buy-In: 800 m Run (2K Bike or Row for “non” runners)
Then: 5 Rounds
15 Wall Balls 20/14
15 Toes to Bar or Hanging Knee Raises
15 Kettlebell Swings 53/35
50’ KB Lunges
Buy-out: 800 m Run (2K Bike or Row for “non” runners)
Saturday - July 27th
3 rounds with partner up/back
⁃ Banded sprint
⁃ Banded shuffle each side
⁃ Banded sprint
5 rounds
⁃ :20 split squat hold with plate R
⁃ 10 split squats holding plate R
⁃ :20 split squat Hold with plate L
⁃ 10 split squats holding plate L
3 rounds
⁃ 10 Travis chucks with MB
⁃ 15 side plank hold lateral raise ea side
⁃ 15 plank hold snow angels ea side
Max reps - Goal 50
⁃ DB row/pushup/row/burpee
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