- Jake Irwin
Iamfitness Programming September 2nd - September 7th
Monday- September 2nd
Warm up
3 rounds - :30 each
⁃ push up toe touch
⁃ Shoulder taps in PU position
⁃ Lunge pulses L
⁃ Lunge Pulses R
⁃ Squat hops
5 rounds
-single arm snatch burpee L - 10
-single arm thruster -12
-single arm snatch burpee- 10
-single arm thruster -12
-alt rows push up position -20 total
-step back/forward lunge-10 total
-step back/forward lunge-10 total
Tuesday- September 3rd
Warm up: Coaches choice
Conditioning:
30 min AMRAP
5 Push-ups
10 Power Cleans 95/75
15 Lat Burpees Over bar
20 Pull-ups/Ring/TRX Rows
25 Wall Balls
400 m Run
Wednesday- September 4th
Warm up
For Time
75 Burpees
Every 2 minutes 200 meter run
Directly into
1000 Jump Rope
Every 2 minutes 15 sit-ups
Directly into
1000 m row
Jog 100 m
Sprint 100 m
Thursday - September 5th
Warm-up: Coaches Choice
Conditioning:
2 RDS
30,20,10
ALT DB Snatches
Burpees
Then directly into
10,20,30
Box Jumps
Row Calories
Bonus: TBD
Friday- September 6th
Warm-up: Coaches Choice
Conditioning:
Double DB DT 10 RDS
12 Deadlifts
9 Hang Power Cleans
6 DB Push Presses
*Every two rounds completed RUN 200 m*
Saturday - September 7th
Warm up
3 rounds
⁃ Reverse kB single leg RDL exchange (10 each side)
⁃ 10 step ups each side
⁃ 15 Superman snow angels
100 barbell bridges
⁃ every 3 min 15 SDHP
100 barbell split squats (50 each)
⁃ every 3 min 20 barbell jumps
Ab/core work
3 rounds
⁃ 30 dB bicycle crunch exchange
⁃ 15 dB exchange double crunch (each direction)
up toe touch
⁃ Shoulder taps in PU position
⁃ Lunge pulses L
⁃ Lunge Pulses R
⁃ Squat hops
5 rounds
-single arm snatch burpee L - 10
-single arm thruster -12
-single arm snatch burpee- 10
-single arm thruster -12
-alt rows push up position -20 total
-step back/forward lunge-10 total
-step back/forward lunge-10 total
Tuesday- September 3rd
Warm up: Coaches choice
Conditioning:
30 min AMRAP
5 Push-ups
10 Power Cleans 95/75
15 Lat Burpees Over bar
20 Pull-ups/Ring/TRX Rows
25 Wall Balls
400 m Run
Wednesday- September 4th
TBD
Thursday - September 5th
Warm-up: Coaches Choice
Conditioning:
2 RDS
30,20,10
ALT DB Snatches
Burpees
Then directly into
10,20,30
Box Jumps
Row Calories
Bonus: TBD
Friday- September 6th
Warm-up: Coaches Choice
Conditioning:
Double DB DT 10 RDS
12 Deadlifts
9 Hang Power Cleans
6 DB Push Presses
*Every two rounds completed RUN 200 m*
Saturday - September 7th
Warm up
3 rounds
⁃ Reverse kB single leg RDL exchange (10 each side)
⁃ 10 step ups each side
⁃ 15 Superman snow angels
100 barbell bridges
⁃ every 3 min 15 SDHP
100 barbell split squats (50 each)
⁃ every 3 min 20 barbell jumps
Ab/core work
3 rounds
⁃ 30 dB bicycle crunch exchange
⁃ 15 dB exchange double crunch (each direction)