- Jake Irwin
Iamfitness Programming September 9th- September 14th
Monday- September 9th
Warm up
3 rounds - :30 each
⁃ skater hops
⁃ Lunge hold left plate circle
⁃ lunge hold right plate press out
⁃ Push-up position hop in/out
⁃ Plank hops
Butterfly kicks
5 rounds
-plate OH carry 100m
-20 plate rows
-16 plate alt rev. lunges
-15 in/out jumps on plate
-20 plate curl and press
Tuesday- September 10th
Warm up: Coaches choice
Conditioning:
1000 m RUN
10 push-ups
800 m RUN
20 push-ups
600 m RUN
30 Push-ups
400 m RUN
40 Push-ups
200 m RUN
50 Push-ups
Wednesday- September 11th
Warm up
Buy In
100 Sit ups
Then
For Time
800 m Run
50 alt DB Snatch 50/35
500 m Row
400 m Run
50 Alt DB Snatch 50/35
1000 m Row
Buy Out
50 T2B / 70 HKT
Max Effort
Plate bent arm plank 45/25
Thursday - September 12th
Warm-up: Coaches Choice
Conditioning:
100 Cal Row
80 Wallballs 20/14
60 Sit-ups
40 Push-ups
20 SA DB Push Jerks 50/35
Bonus: TBD
Friday- September 13th
Warm-up: Coaches Choice
Conditioning:
Teams of 2
5,000 m ROW
One partner working at a time
Partner B 10 T2B and 10 DB thrusters
Saturday - September 14th
Warm up
Lateral lunge into squat up/back
Kb swing lateral step up/back
30 Bul squats each leg
5 rounds
20 db rdl’s
Db front rack lunge up/back
Bear crawl up/back 2x
Frog jump up/back 2x