- 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