Iamfitness Programming June 17-22

Iamfitness Programming June 17-22

Monday- June 17th

Warm up 

10 min agility work on plates 

6 min station/ 1:30 min rest 

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

        0.        12 landmine rotation pick up/press each side

        0.        A. 20 T bar rows

       B. 20 Db lateral Raise 

        0.        A. 20 alt DB bench press

       B. 12 single arm row each side 

        0.        A. 10 single arm Trx Row each side

       B. 30 Knee chest pass w/mb 

        0.        A. 20 dB kickback each side in Plank 

       B. 20 Seated dB overhead ext.

Tuesday- June 18th

Warm up

10 Min EMOM

Odd 200 m Run

Even Rest

Conditioning: 20 AMRAP

250 m Row

10 Burpees over Rower

15 KBS 53/35

20 Wall Balls 20/14

Bonus: Tabata

20 on 10 off

Cals on Bike or Burpees

(First come first serve on bike)

Wednesday- June 19th

Warm up

100 Jump Rope Then 3 rds

10/10 Pigeon Push-ups, 10 Good Mornings, 10 Walkouts, 10 Shoulder Mobility (Dowel)

Conditioning: 6 Rounds

15 Deadlifts 135/115

15 Box Jumps 20/14

15/15 KB Front Rack Lunges

15 Hand Release Push-ups

Extra: 

100 Hanging Knee Raises (Every break off bar 5 burpees)

Thursday - June 20th

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

Conditioning: 35 Min Cap

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 DB’s Cindy 5 pull-ups, 10 push-ups, 15 air squats

Stretch: On own until time cap hits

Friday- June 21st

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

Conditioning: For Time (with a Partner)

Buy-In:2000 meter RowTHEN800 meter Run50 Pull-Ups100 Push-Ups150 Air Squats800 meter Run30 Pull-Ups60 Push-Ups90 Air Squats800 meter Run20 Pull-Ups40 Push-Ups60 Air Squats800 meter RunTHENBuy-Out:2000 meter row

Saturday - June 22nd

Warm-up :30 sec - 3 rounds

Plank hold alt knee to elbow, Push-up position alt hand to knee, side plank crunch left, then switch to right side

THEN

400m OH plate carry200m- 6 db lunges/ 3 front squats50 hanging knee to chest20 alt db burpee snatch30 - 2 dynamic plank/ 1 push-up20 alt db burpee snatch50 hanging knee to chest200m - 6 db lunges/ 3 front squats400m OH plate carry