- 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