• 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)

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