• Jake Irwin

Iamfitness Programming September 30th- October 5th

Monday- September 30th

3 rounds all with KB

        ⁃        lat lunge into forward lunge- 12

        ⁃        Goblet squat - 10

        ⁃        Lat lunge into forward lunge- 12

        ⁃        Pulse DL - 25

3 rounds

        ⁃        ball slam burpee(no push-up)-15

        ⁃        Ball jumps - 20

        ⁃        30 Russian twist

3 rounds

        ⁃        sled push up/back

        ⁃        20 DB RDLs

Tuesday- October 1st

Warm up: Coaches choice

Conditioning:

100 Burpees

80 Wall Balls

60 Single DB Clean and Jerks (30/30)

40 Pull-ups/Rows

200 m Farmer Carry Down and Back in alley

Wednesday- October 2nd

Warm up

Thursday - October 3rd

Warm-up: Coaches Choice

Conditioning:

Choice:

Grace: 30 Clean and Jerks

Isabel: 30 Snatches

Randy: 75 Snatches

Then:

21-15-9

Deadlifts

Box Jumps

Cals on Rower

Friday- October 4th

Warm-up: Coaches Choice

Conditioning:

100 Air Squats, 200 m Run

75 Air Squats, 200 m Run

50 Air Squats, 200 m Run

Then

3 Rounds

15 Devil Presses

21 Double DB Thrusters

Saturday - October 5th

10 rounds

        ⁃        Ladder squat in/out one way

        ⁃        Bear crawl one way

50 Travis chucks

        ⁃        every 10 reps

           - 10 Split squat thrusters R

           - 10 split squat thrusters L

           - 10 row/row/push-up/ hop in

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