- Jake Irwin
Iamfitness Programming October 14th- October 19th
Monday- October 14th
Complete 200 total reps
⁃ :30 double mb crunch
⁃ :30 Russian twist
⁃ :30 plank hold
5 rounds
⁃ 10 single arm H dB snatch
⁃ 10 strict or push press
⁃ OH carry up/back 2x
⁃ Complete one round then switch
5 rounds
⁃ 1 Bulgarian
⁃ 1 rdl
⁃ Alt for 10 reps each leg
⁃ Wall sit 1 min in between
Tuesday- October 15th
Warm up: Coaches choice
Conditioning:
For Time:
50 BUSTERS!!!!
Db Burpee into a Db squat clean thrusters
Bonus: HEATHERS Favorite Movements
Wednesday- October 16th
Warm up
Thursday - October 17th
Warm-up: Coaches Choice
Conditioning:
12 Rounds
10 Deadlifts 135
10 Push-ups
10 Wall Balls
200 m Run
Friday- October 18th
Warm-up: Coaches Choice
Conditioning:
OPEN Workout 20.2
Bonus: TBD
Saturday - October 19th
3 rounds
⁃ shuffle up/back 2x
⁃ 5 vertical jumps
⁃ Repeat 3x to equal 1 round
Complete 200 total reps
⁃ Plate v- ups
⁃ Plate sit ups
⁃ :30 hollow hold
5 rounds - :30 work/ :15 rest each
⁃ shoulder taps
⁃ Dble dB OH tri extension (knees)
⁃ DB Shoulder press (knees)
⁃ DB dble Bicep curl
3 rounds
⁃ 10 each leg step up lunge
⁃ 15 plank hold kickbacks each arm