Iamfitness Programming Januar 6th - January 11th

Monday- January 6th

Warm up

100 split squat jumps on plate w/trx

90 rope slams

80 Bulgarian squat (40 each)

70 Pushup to arm raise

60 Trx row to bicep curl

50 squat pass burpees

40 box jumps or step ups

30 cal bike

20 Turkish get ups

10 man makers

Tuesday- January 7th

Warm up: Coaches choice

Conditioning:

10,9,8,7,6,5,4,3,2,1

Devil Press

8 TTB/HKT

Then:

21,15,9

Dbl KB Lunges

Dbl KB Thrusters

KB Swings

Bonus: Core Routine

Wednesday- January 8th

8 Minutes to find

1 RM CLUSTER OR 5 RM DEADLIFT

THEN

10 Rounds

200 m Run

20 DB Snatches

40 Push ups

** Snatches odd rounds**

**Push ups even rounds**

Thursday - January 9th

Warm-up: Coaches Choice

150 k2c

When fail

-15 burpees

-200m run

Then

5 rds

 20 alt  dumbbell row

18 Kickbacks

16 alt snatch

14 alt lunge thrusters

12 lateral lunge front rack

10 jumps with dB

Friday- January 11th

Warm-up: Coaches Choice

2 rds

20 Half burpee (use box if needed)

20 half squats

20 air squats

20 squat jumps

3rds

15 ball thrusters

15 Ball slam into  2 step back lunge

15 ball presses

15 bAll rows

3rds

 10 each side Push-up into dynamic plank

20 skull crushers on trx or rings

Last 12 min

Banded shuffle

Banded Back pedal

Banded sprint up/back

Saturday - January 12th

HERO WOD/Partner WOD