• Jake Irwin

Iamfitness Programming December 2nd - December 7th

Monday- December 2nd

Warm up

10 rounds - 10 reps each

        ⁃        push ups

        ⁃        plank DB rows (5 each)

        ⁃        Double crunch w/DB

        ⁃        DB front squat

        ⁃        DB Arnold press standing

        ⁃        Burpees

        ⁃        DB bicep curls

        ⁃        Bulgarian squat L

        ⁃        Bulgarian Squat R

        ⁃        Box jumps or step ups

Tuesday- December 3rd

Warm up: Coaches choice

Conditioning: For Time:

4 Rounds

25 DB Deadlifts 50/35

12 DB ALT Lunges 50/35

12 DB Push Press 50/35

200 m Farmer Carry 50/35

Bonus: Core Routine

5 RDS

30 Russian Twists

15 V-ups

10/10 Pass Throughs with DB

Wednesday- December 4th

Warm up

ASK JAKE :)

Thursday - December 5th

Warm-up: Coaches Choice

Conditioning:

4 Rounds:

600 m Run

50’ Walking Lunges

20 Def Push-ups

20 Sit-ups

Friday- December 6th

Warm-up: Coaches Choice

Conditioning:

Teams of 2

Buy-in:

2K Row

Then:

150 Wall Balls

150 Power Cleans

800 m Bag or Ball Carry

Buy-out:

2K Row

Saturday - December 7th

HERO WOD/Partner WOD

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