• Jake Irwin

Iamfitness Programming Januar 13th - January 18th

Monday- January 13th

AMRAP 10 mins

1000 m Row

75 Thrusters (75/55)

Rest 3 mins

AMRAP 10 mins

75 Thrusters

1000 m Row

Rest 3 mins

AMRAP 10 mins

1000 m Row

75 Thrusters

Tuesday- January 14th

Warm up: Coaches choice

Conditioning:

AMRAP 20 mins

200 Jump Rope, 80 DBell ALT Snatch (50/35), 200 Jump Rope, 60 HKR, 200 Jump Rope, 40 DBell Squats (2 dbs 50/35), 200 Jump Rope, 20 Hand Release Jumps

Bonus: Core Routine

Wednesday- January 15th

10 Minutes to find

5rm Pendlay Row


Then 24 Min EMOM (60% of 5rm)

Min 1.. 10 Bent Over Row

Min 2.. 10 SDHP

Min 3.. 10 F. Rack alt lunge


Then

3 rounds

10 Roll outs

60s plank on bar

100 Flutter kicks


Thursday - January 16th

Warm-up: Coaches Choice

21-18-15-12-9

DB Squat Cleans (50/35)

Row Calories

Rest 3 mins

9-12-15-18-21

Row Calories

DB Squat Cleans

Friday- January 17th

Warm-up: Coaches Choice

ASK Travis

Saturday - January 18th

HERO WOD/Partner WOD

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