- Jake Irwin
IAMFITNESS PROGRAMMING June 3-8, 2019
Updated: Jun 9, 2019
Saturday - June 1st
1 min each station/ :15 transition
Barbell torque
Sled push up/back
Landmine lunge and press R
Landmine lunge and press L
2 frog jumps /2 ball slams
Box jump wall ball
Lunge hold L- lateral raise DB
Lunge hold R- front raise DB
Ski erg
Sunday - June 2nd Rest
Monday- June 3rd
Warm up
10 min ladder work
5 rounds - 1 min each
DB bench press
Row cal
5 rounds - 1 min each
Close grip bench press with DBs
Trx one arm row- L
Trx one arm row- R
Ball slams from knees
Tuesday - June 4th
Warm up: 200 m run
Then: 5/5 Spiderman’s, 5/5 pigeon push-ups, 8 boot straps, 10 good mornings, 50’ bear crawl 2 rounds
Then: Dowel Movements
Metcon: For Time: 25 min Time Cap 500m Row 40 Wall Balls (20/14) 1000m Row 80 Wall Balls (20/14) 500m Row 40 Wall Balls (20/14)
Bonus: 3 sets 20 sit-ups, 20 push-ups
Wednesday - June 5th
Warm-up: 30 second intervals: Jumping jacks, Pigeon Pushups (Each Side), Inch Worms, Banded Scap Pulls
Metcon: For Time: 40/30 Cal. Assault Bike 200m Sand Bag Carry (100/70) 40/30 Cal. Assault Bike
(Stagger the start times so everyone can perform the movements)
Metcon: EMOM 14 mins
ODD: 10 Front Squats with DB’s 50/35
Even: 6 DB Burpees 50/35
Thursday - June 6th
Warm up: 200 m run
Then: 5/5 Spiderman’s, 5/5 pigeon push-ups, 8 boot straps, 10 good mornings, 50’ bear crawl 2 rounds
Then: Dowel Movements
Metcon: 25 min Time Cap:
For Time: 100 cal row 80 wall ball, 20 / 14 lb. 60 Sit-ups 40 box jump over, 24" / 20" 100’ Overhead walking lunge double KB, 53 / 35 lb.
Bonus: 5 x 100-meter sprints (Walk back) or Stretch
Friday - June 7th
Warm-up: 400 m run followed by 3 X 10 dowel movements, 10 good mornings, :20 sec hang from the bar, 5 walkouts
Metcon: For time:
Time cap: 30 minutes
80 bar-facing burpees 4,000-meter row
Accessory: 3 rounds 20 banded pull apart, 10/10 push-up T’s, 10/10 banded lateral steps
Saturday - June 8th
3 rounds
-kB Single leg RDL handoff- 12 ea. leg
-kB single leg RDL hold with Row- 12
Ea. Leg
-Barbell good mornings- 12
1,000m row
75 deadlifts -65% max
50 clean and jerks- 55% max
75 bent over rows
1,000m row (if time)
PNF Band stretch Hamstrings- 3x10 ea. Leg
Cross hamstring stretch- 2x :30 ho