• 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

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