- 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