• Jake Irwin

Iamfitness Programming November 25th - November 30th

Monday- November 25th

Warm up

3 rounds 1 min each

- split squat hold R- shoulder press

- Glute bridges w/bar

- Split squat hold L- lateral raise

- Slideboard- :10MC-:10k2c Alt

- Rest

10 rounds

- 5 Bulgarians R

- 10 goblet squats

- 5 Bulgarians L

- 10 goblet squats

- Each round take one rep of goblet squats

Tuesday- November 26th

Warm up: Coaches choice

Conditioning: For Time:

30 Min EMOM

2 Squat Cleans every minute

Bonus: Core Routine

5 RDS

30 Russian Twists

15 V-ups

10/10 Pass Throughs with DB

Wednesday- November 27th

Warm up

ASK JAKE :)

Thursday - November 28th

Warm-up: Coaches Choice

Happy Thanksgiving Workout

Friday- November 29th

Warm-up: Coaches Choice

Conditioning:

5 rounds of:

5 pull-ups

10 push-ups

15 squats

Then, 4 rounds of:

8 hand release push-ups

15 kettlebell swings

Then, 3 rounds of:

15 box jumps

15 knees-to-elbows

Then, 2 rounds of:

20 wall-balls

30 sit-ups

Then, 1 round of:

50 burpees

Saturday - November 30th

HERO WOD

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