• Jake Irwin

Iamfitness Programming Januar 20th - January 25th

Monday- January 20th

Warm up

Hip stabilization

Shoulder stabilization

Then

100 push press

-5 burpees EMOM

-start with burpees

Then

4 rounds

Barbell step back lunges 20 total

Hip thrusts- 20

Then

100 alt step ups with plate

Tuesday- January 21st

Warm up: Coaches choice

Conditioning: For Time

75 Box Jumps

500 m Row

75 Front Squats

500 m Row

75 Pull-ups

500 m Row

75 KBS

500 m Row

Bonus: Core Routine

Wednesday- January 22nd

8 Min

Find 3 RM high kneeling BB S.Press

or

Emom 8/ 30 seconds of high kneeling S BB press 45/35

Then

30 Min Amrap

15 Floor Press 75/65

30 wind shield wipers

60 Flutter kicks

15 Lunge hold strict press

30 reverse grip rows

60 mountain climbers


Thursday - January 23rd

Warm-up: Coaches Choice

3 Rounds

15 Power Cleans

50 Jump Rope

15 Push Press

50 Jump Rope

Then

3 Rounds

25 Sit-ups

400 m Run

15 Front Squats

Friday- January 24th

Warm-up: Coaches Choice

Conditioning:

30 min AMRAP

100 Cal Row

80 Deadlifts

60 burpees over bar

40 Power Cleans

20 Ground to Overhead

Saturday - January 25th

HERO WOD/Partner WOD

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