- Jake Irwin
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