- 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