• 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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