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IAMFITNESS

716.870.1620

2130 Central Avenue 

St. Petersburg, FL 33712

j.irwin09@hotmail.com

© 2019 by IAMFITNESS

 

  • 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

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