- 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