- 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