- Jake Irwin
Iamfitness Programming October 7th- October 12th
Monday- October 7th
8 min AMRAP each / 2 min break ea.
⁃ ball strike knee up 25ft
⁃ Shuffle up/back twice
⁃ 5 Ball burpees no push-up
⁃ 16 alt dB snatch lunges
⁃ 10 shoulder tap pushups
⁃ 10 DB RDLs each leg
⁃ 10 DB slideboard burpees
⁃ 20 crossover mountain climbers
⁃ 20 body saws
⁃ 12 Bulgarian wall balls each
⁃ 15 wood chops each
⁃ 20 ball slams no squat
⁃ 20 leg raises
⁃ 20 toes to sky
⁃ 20 alt leg raises
⁃ 20 knee to chest
⁃ :30 plank hold
Tuesday- October 8th
Warm up: Coaches choice
Conditioning:
5 min Max Burpees
Rest 5 mins
4 min Max burpee box jump overs
Rest 4 mins
3 min max burpee pull-ups
Rest 3 mins
2 min max burpees
Bonus: 5 rounds
15 RDLS, 15 Dble DB rows, 15 Floor Presses, 15 Squats
Wednesday- October 2nd
Warm up
Thursday - October 3rd
Warm-up: Coaches Choice
Conditioning:
5 Rounds
12 Deadlifts
9 Power Cleans
6 Front Squats
3 Push Jerks
Friday- October 4th
Warm-up: Coaches Choice
Conditioning:
OPEN Workout 20.1
Bonus: TBD
Saturday - October 5th
100 Russian twists with kB
⁃ :20 work/ :40 plank hold
Then
100 leg raise kick ups
⁃ :30 work/ :30 hollow hold
Then
3 rounds
⁃ 20 kB deadlifts sumo
⁃ 20 alt goblet reverse lunges
3 rounds
⁃ 20 trx skull crushers
⁃ 20 trx bicep curls
3 rounds
⁃ 20 squats jumps on plate
⁃ 20 bent over rows with plate
3 rounds
⁃ 20 step ups total
⁃ 20 alt box jumps