• Jake Irwin

Iamfitness Programming December 9th - December 14th

Monday- December 9

Warm up

5 rounds

        ⁃        100 jump rope singles

        ⁃        15 DB cleans (no squat)

        ⁃        25 DB close grip pushups

5 rounds

        ⁃        10 goblet squats

        ⁃        20 walking lunges

3 rounds - 1 min each

        ⁃        plate burpees

        ⁃        Drop squat jumps

        ⁃        High stepper run

        ⁃        Cross mountain climbers

Tuesday- December 10th

Warm up: Coaches choice

Conditioning:

50 Burpee Pull-ups

50 Burpee Box Jump Overs or Step-overs

50 Bar Facing Burpees

Rest 5 mins between each workout

Bonus: Core Routine

Wednesday- December 11th

Warm up

ASK JAKE :)

Thursday - December 12th

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 13th

Warm-up: Coaches Choice

Conditioning:

3 Rounds

400 m Run

21 KBS

12 Pull-ups/Ring Rows

3 Rounds

50 Jump Rope

12 Clean and Jerks

5 Rounds

30 Air Squats

20 Sit-ups

60 sec Plank hold

Rest 4 minutes between each workout

Saturday - December 14th

HERO WOD/Partner WOD

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