• 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

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