- Jake Irwin
Iamfitness Programming September 16th- September 21st
Monday- September 16th
Warm up
1,2,3,4,....10
⁃ ball slams
⁃ Ball thruster
AMRAP- 10 each
⁃ trx/ring pistol squat into reverse lunge- don’t touch foot
⁃ DB row kickback
⁃ DB OH kneel down /get up
⁃ Side plank hold lateral raise
⁃ DB single arm crunch to foot
⁃ 1 min bosu ball hops
Tuesday- September 17th
Warm up: Coaches choice
Conditioning:
3 rounds for time
12-9-6
Deadlifts
Burpees
Toes to bar
Rest 2 mins
Then:
12 Min EMOM
Odd: :30 Hollow Holds
Even: :45 plank holds
Wednesday- September 18th
Warm up
Tabata Alt each movement
SquatsPush up
Then
8 min Amrap
100 m sled sprint
200 m run
Then
8 min Amrap
15/12 cal Bike
15 burpees on slide board
Then
8 min Amrap
800m run with plate 45/25
Remaining time
Sit ups
Then
8min Amrap
15 t2b /20 HKT
40 Russian Twist KB 35/26
Time remaining stretch
1 min pigeon pose each leg
1 min butterfly stretch
1 min seal pose
Thursday - September 19th
Warm-up: Coaches Choice
Conditioning:
1 Mile Sandbag carry
Every three mins perform
3 squats with bag
Bonus: TBD
Friday- September 20th
Warm-up: Coaches Choice
Conditioning:
150 Wallballs
75 toes to bar
*Accumulate Reps in ANY Order
Then
100 Push-ups
50 Sit-ups
*Accumulate Reps in ANY Order
Saturday - September 21st
Warm up
100 push jerks
⁃ EMOM 5 burpees
15,12,9,6,3
⁃ DB hand squat clean
⁃ 1 min pushups/hold when stop
10 min
Even-Russian twist with plate
Odd-leg raise kick up