• Jake Irwin

IAMFITNESS PROGRAMMING June 10-15, 2019


Monday - June 10th


Warm up

10 min agility work on plates

6 min station/ 1:30 min rest

​​Find 10 rep max single arm landmine press (weak arm first)

​​12 landmine rotation pick up/press each side


​A. 20 T bar rows

B. 20 Db lateral Raise


​A. 20 alt DB bench press

B. 12 single arm row each side


A. 10 single arm Trx Row each side

B. 30 Knee chest pass w/mb


A. 20 dB kickback each side in Plank

B. 20 Seated dB overhead ext.


Tuesday - June 11th


Warm-up: 400 m run followed by 3 X 10 dowel movements, 10 good mornings, :20 sec hang from the bar, 5 walkouts

Metcon: Every 4 minutes for 16 mins

12 burpess

10 Hang Power Cleans 115/75

8 Front Squats 115/75

6 Push Jerks 115/75

Accessory:

5 Rounds

:30 sec Hollow Hold

30 Russian Twists with MB

:30 Prone Plank Hold


Wednesday- June 12th


Warm-up: 30 second intervals: Jumping jacks, Pigeon Pushups (Each Side), Inch Worms, Banded Scap Pulls, Push-up T’s

Metcon: For Time

50 Pull-ups, 400 m Run, 21 thrusters 95/65, 800 m Run, 21 thrusters 95/65, 400 m Run, 50 Pull-ups (modify pull-ups to ring rows and thruster weight as needed)

Accessory: 3 times through

:30 sec side plank Right

:30 sec side plank Left

:30 Wall Sits

:30 Hang from Bar


Thursday- June 13th


Warm-up: 30 second intervals: Jumping jacks, Pigeon Pushups (Each Side), Inch Worms, Banded Scap Pulls, Push-up T’s

Metcon: For Time

27-21-15-9

DB Squat Cleans

Toes to Bar

*100 double unders between each set (300)

(Modify TTB to HKR or AB mat sit-ups, Single Unders are 3:1 to Double Unders)

Accessory: Stretching Routine (Own or prescribed)


Friday- June 14th


Warm-Up: 5 mins on own!!!!

Metcon: 800 m Run, 8 rounds of “Nate”, 800 m Run, “DT”, 800 m Run, 8 rounds of “Cindy”, 800 m Run

Nate is modified for class ability (see below)

Nate 2 pull-ups, 4 hand release push-ups, 8 KBS DT 5 rounds 12 deadlifts, 9 hang power cleans, 6 push jerks @155/105 Cindy 5 pull-ups, 10 push-ups, 15 air squats

Stretch No Extra work today!!!!


Wednesday - June 12th


NO CLASS at IAMFITNESS this day due to us participating in the 4 Heroes’ competition in TAMPA!!! Please come out and support us!!!!

We created an at home workout for you all

At home workout

For time

Complete 10 burpees after each exercise (including run)

Run 400m

50 air squats

40 sit ups

30 alt lunges

20 pushups

Run 400m

20 pushups

30 alt lunges

40 sit ups

50 air squats

Run 400m

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