• Jake Irwin

Iamfitness Programming November 4th - November 9th

Monday- November 4th

Warm up - 2 rounds - 1 min each

        ⁃        half burpee wall ball

        ⁃        Banded one leg bridges :30ea

        ⁃        Squat hold trx in/out w bands

        ⁃        Trx Bosu jumps

        ⁃        Mb pass shuffle

1 complete round

        ⁃        split squat dB clean R- 12

        ⁃        Hold :30 no weight

        ⁃        Split squat dB clean R- 10

        ⁃        Hold :30 no weight

        ⁃        Split squat dB clean R-8

        ⁃        Hold :30 no weight

        ⁃        Repeat on other side

2 min rest

        ⁃        split squat dB thruster R- 12

        ⁃        Hold :30 no weight

        ⁃        Split squat  dB thruster R- 10

        ⁃        Hold :30 no weight

        ⁃        Split squat db thruster R-8

        ⁃        Hold :30 no weight

        ⁃        Repeat on other side

Bonus - Abs/core

Tuesday- November 5th

Warm up: Coaches choice

EMOM 25 mins

Min 1: 10 DB Shoulder Presses

Min 2: 8 DB Thrusters

Min 3: 6 DB Burpees

Min 4: 5 DB Busters

Min 5: Rest

Bonus: Core Routine

Wednesday- November 6th

Warm up

ASK JAKE :)

Thursday - November 7th

Warm-up: Coaches Choice

Conditioning:

8 RDs

12 Power Cleans 95/75

12 Hanging Knee Raises

12 Wall Balls

200 m Run or Walk with Ball

Bonus: TBD

Friday- November 8th

Warm-up: Coaches Choice

Conditioning:

OPEN Workout 20.5

Bonus: 5 Rds

20 2 Arm DB Rows

20 DB Floor Presses

20 DB Suitcase Squats

Saturday - November 9th

HERO WOD

31 heroes

AMRAP (with a Partner) in 31 minutes

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

Partners alternate 400m sandbag run (45/25 lb)

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