- 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