- Jake Irwin
Iamfitness Programming October 21st - October 26th
Monday- October 21st
3 rounds - :45 each
⁃ Pu position hop in/out
⁃ Plank side 2 side hops
⁃ Ski jumps
⁃ :45 break
4 rounds
⁃ 10 hang DB snatches
⁃ 12 pu position rows
⁃ 15 dB bent over kickbacks
⁃ Complete all on one side
⁃ Ladder drill then do other side
3 rounds
⁃ 10 dB step ups (keep foot on)
⁃ 20 half step ups no weight
⁃ Complete one side then switch
Tuesday- October 22nd
Warm up: Coaches choice
Conditioning:
For Time: 5 RDs
10 Devil Presses
10 Buster’s
200 m Run
Bonus: 10 rds of “Cindy”
5 Pull-ups/Ring/Trx Rows
10 Push-ups
15 Air Squats
Wednesday- October 23rd
Warm up
ASK JAKE :)
Thursday - October 24th
Warm-up: Coaches Choice
Conditioning:
1 Mile Run (4 Laps)
2000 M Row
1 Mile Run (4 Laps)
Bonus: Tabata :20 ON/:10 OFF
Sit-ups, Push-ups, Pull-ups, Air Squats
Friday- October 25th
Warm-up: Coaches Choice
Conditioning:
OPEN Workout 20.3
Bonus: 5 Rds
20 2 Arm DB Rows
20 DB Floor Presses
20 DB Suitcase Squats
Saturday - October 26th
5 rounds
⁃ bear crawl forward 25ft
⁃ Frog jump 25ft
⁃ Low lunge 25ft
⁃ Bear crawl backwards 25ft
3 rounds up/back- 1st-10-2nd-8-3rd-6
⁃ kB deadlift high pull
⁃ kB goblet squat
⁃ Jumps without weight
⁃ Lateral kB swing to end
3 rounds
⁃ 10 each leg step up lunge
⁃ 15 plank hold kickbacks each arm
Bonus AB work