• Jake Irwin

Iamfitness Programming December 23rd - December 28th

Monday- December 23rd

Warm up

10 rounds

        ⁃        5 squat jumps

        ⁃        5 Power lunge R

        ⁃        5 power lunge L

        ⁃        5 squats

10 rounds

        ⁃        10 pushups

        ⁃        10 shoulder taps

        ⁃        10 skull crushers

        ⁃        10 plank hops

Tuesday- December 24th

Warm up: Coaches choice

Conditioning:

3 Rounds

21 Wall Balls

14 Hand Release Push-ups

7 DB Deadlifts

-Rest 5 minutes-

21-15-9

DB Alt Snatches

Pull-ups/Ring Rows

-Rest 5 minutes-

8 Rounds

30 Jump Rope

10 Burpees

Bonus: Core Routine

Wednesday- December 25th

Merry Christmas (No Class)

For Time

5 Rounds

25 Push up

25 Jump Squats

50 Flutter Kicks

50 Split Squats (25/25)

25 Plyo Push ups

25 Sit ups

Thursday - December 26th

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 27th

Warm-up: Coaches Choice

Conditioning:

4 Rounds

500 m Row

12 Deadlifts

21 Box Jumps/Step-ups

Bonus:

3 Rounds

200 m Farmers Carry

200 m run

Saturday - December 28th

HERO WOD/Partner WOD

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IAMFITNESS

716.870.1620

2130 Central Avenue 

St. Petersburg, FL 33712

j.irwin09@hotmail.com

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