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IAMFITNESS

716.870.1620

2130 Central Avenue 

St. Petersburg, FL 33712

j.irwin09@hotmail.com

© 2019 by IAMFITNESS

 

  • 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


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