• Jake Irwin

Iamfitness Programming January 27th - February 1st

Monday- January 27th

3 rounds

Band walk up/back

Band Shuffle up/back

20 standing fire hydrants each leg

3 rounds

        ⁃        Db lateral lunge into s. Clean up/back

        ⁃         10 each - Single leg RDL/curl/press

        ⁃        10 weighted crunches each side

        ⁃        Kb hold butterfly kicks - 25 each

3 rounds

10 rotations is 1 round

        ⁃        1 squat

        ⁃        1 squat jump

        ⁃        1 step back lunge each

Tuesday- January 28th

Warm up: Coaches choice

Conditioning:

4 Rounds

400 m run or 500 m row

30 deadlifts

20 pull-ups or 30 ring rows

10 thrusters

400 m run or 500 m row

Rest 4 mins

Bonus: Core Routine

Wednesday- January 29th

10 Min

Find 3 Rep Max Back squat

or

10 min Emom

8 back squats 95/65

Then (60% of back squat)

4 Rounds

25 back squats

800 m run

Then

Trx core blaster

4 rounds of 15 reps

Trx knee tuck

Trx Pike

Trx Mountain climber

Thursday - January 30th

Warm-up: Coaches Choice

21-15-9

DB Ground to Overhead

Burpees over DB

Rest 2 min

30 - 15

DB Ground to Overhead

Burpees over DB

Rest 2 mins

45

DB Ground to Overhead

Burpees over DB

Friday- January 31st

Warm-up: Coaches Choice

Conditioning:

DT

5 rounds

12 deadlifts

9 hang power cleans

6 push press

*after each round 200 m run*

Must be perform unbroken

Saturday - February 1st

HERO WOD/Partner WOD

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