• Jake Irwin

Iamfitness Programming November 11th - November 16th

Monday- November 11th

Warm up

3 rounds

    ⁃    squat walk clean one way

    ⁃    20 shoulder tap push-ups

    ⁃    Squat walk clean one way

    ⁃    10 single leg rows each side

20-18-16-14-12-10

    ⁃    DB Bulgarian thrusters L

    ⁃    DB Bulgarian thrusters R

    ⁃    DB Bridges

    ⁃    V-ups 2x the reps

Tuesday- November 12th

Warm up: Coaches choice

Conditioning:

5 RDS

400m Run or 800m Bike or 500m Row

15 Front Squats 95/65

Bonus: Core Routine

Wednesday- November 13th

Warm up

ASK JAKE :)

Thursday - November 14th

Warm-up: Coaches Choice

Conditioning:

1 Mile Run

30 Clean & Jerks 115/75

2k row

30 Clean & Jerks 11575

1 Mile Run

Bonus: Abs

Friday- November 15th

Warm-up: Coaches Choice

Conditioning:

3 rounds

    ⁃    sled push

    ⁃    9 DB squat cleans

    ⁃    18 DB thrusters

    ⁃    20 renegade rows each side

    ⁃    18 burpees

Bonus - abs

Saturday - November 16th

HERO WOD

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