- 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