• Jake Irwin

Iamfitness Programming December 16th - December 21st

Monday- December 16th

Warm up

5 rounds

        ⁃        10 DB burpees (no press)

        ⁃        20 butterfly sit-ups

3 x 12 each

        ⁃        dB lateral lunge into squat clean

        ⁃        Single leg RDL hold over bench w/row

        ⁃        KB low hops - 20 reps

5 rounds

        ⁃        :30 sec dB hold OH

        ⁃        :30 shoulder press

        ⁃        No rest

Tuesday- December 17th

Warm up: Coaches choice

Conditioning:

EMOM start at 0:00

100 DB Thrusters

*At the start of each minute perform 5 burpees*

Bonus: Core Routine

Wednesday- December 18th

Warm up

ASK JAKE :)

Thursday - December 19th

Warm-up: Coaches Choice

Conditioning:

30 min AMRAP

100 Wall Ball Shots

75 Sit-ups

35 DB Bench Press

25 DB Front Squats

20 DB Push Jerks

15 Burpees to 6” target

Friday- December 20th

Warm-up: Coaches Choice

Conditioning:

3 Rounds

400 m Run

21 KBS

12 Pull-ups/Ring Rows

3 Rounds

50 Jump Rope

12 Clean and Jerks

5 Rounds

30 Air Squats

20 Sit-ups

60 sec Plank hold

Rest 4 minutes between each workout

Saturday - December 21st

HERO WOD/Partner WOD

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