• Jake Irwin

Iamfitness Programming June 24-29

Iamfitness Programming June 24-29

Monday- June 24th

Warm up

10 min agility work on plates

AMRAP

        ⁃ Sled push up/back

        ⁃ 20 Dynamax ball slams

        ⁃ 20 MB squat jumps

        ⁃ 20 MB half burpees

        ⁃ 20 pushups on MB

        ⁃ 20 squat hold MB chest press-out

        ⁃ 20 squats holding MB

        ⁃ 20ea. One arm roll outs on MB

        ⁃ 20 sit up ball placements

Tuesday- June 25th

Warm up

Conditioning: For Time

1 Mile Run

50 Alt DB Snatches (50/35)

400 m MB Run (50/35)

30 Pull-ups/Ring Rows

20 Burpee Box Jumps

Bonus: Time Remaining

100 AB Mat Sit-ups

Wednesday- June 26th

Warm up

Conditioning: 2 Rounds

300 Single Unders

50 Thrusters (45/35)

35/25 Cals Row

… REST 2:00, into

30 DBall or Bag Cleans (100/70)

Extra: 3 sets

10 Floor Presses

10 DB Rows (both arms)

Thursday - June 27th

Warm-up:

Conditioning: For Time

400m Run

400m MB Run

27 Box Jump Overs (24/20)

15 Power Clean and Jerks

7 Rope Climbs or Rope Pulls

15 Power Clean and Jerks

27 Box Jump Overs

400m MB Run

400m Run

Bonus: 1:00 on 1:00 off

3 rds max rep air squats

Friday- June 28th

Warm-up

Conditioning: Teams of 3 or 2, with a 25:00 Time Cap

200/140 Calorie Bike (150/100)

… Directly into:

3 Rds

50 Toes to bar (30)

50 Box Jump Overs (30) (24/20)

50 Power Cleans* (30)

Round 1 Barbell - 95/65

Round 2 Barbell - 115/85

Round 3 Barbell - 135/95

() represents the team of 2 reps

Saturday - June 29th

100 kB swings

        ⁃ every minute 5 burpees

3 rounds

        ⁃ 15ea split squat thrusters single arm dB press

        ⁃ 15 one arm plank rows

10 rounds or until time runs out

-10 wall ball

-10 box jumps

-10/7 cal bike


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