- Jake Irwin
Iamfitness Programming December 30th - January 4th
Monday- December 30th
Warm up
Every 5 min must complete 10 burpees
25-20-15-10
Goblet squats
Jump with weight
Sumo with dB
Alt row dB
Sphinx push-up
Dynamic push-up
Push up
Row/pull-up
Alt v up
Double crunch
Russian twist
Scrap retraction in plank
Tuesday- December 31st
Warm up: Coaches choice
Conditioning:
AMRAP 15 mins
1 Round of “Cindy” 5 Pull-ups, 10 Push-ups, 15 Squats
1 Clean and Jerk 115/85
-Rest 5 minutes-
AMRAP 7 mins
50 Jump Rope
10 Burpees
-Rest 5 minutes-
AMRAP 7 mins
5 Kettlebell Swings
5 Hand Release Push-ups
Bonus: Core Routine
Wednesday- January 1st
Happy New Year (No Class)
20 min AMRAP
20 reps of all
Squats
Jump Squats
Alt Lunges
Alt Jump Lunge
Push up
Plyo push up
Sit ups
Weighted Sit up (be creative)
Thursday - January 2nd
Warm-up: Coaches Choice
Conditioning:
15-12-9
DB Thrusters & Pull-ups
-Rest 5 mins-
15-12-9
DB Devil Press & Hand Release Push-ups
-Rest 5 mins-
3 Rounds
200 m Run & 45 sec Prone Plank Hold
Friday- January 3rd
Warm-up: Coaches Choice
Conditioning:
Buy-In - 60/50 Cal Row
-Then Directly Into-
3 Rounds
12 Box Jump Overs
24 Pull-ups
12 Thrusters
24 Toe To Bar
Cash out - 60 /50 Cal Row
Saturday - January 4th
HERO WOD/Partner WOD