• Jake Irwin

Iamfitness Programming October 28th - November 2nd

Monday- October 28th

Warm up - 10 min no stopping

        ⁃        Squat walk up/back

        ⁃        Inchworm crawl pushup up/back

        ⁃        Frog jump up/back 2x

        ⁃        Side bear crawl up/back

        ⁃        Shuffle 2x up/back

8 min work/2 min rest

Circuit 1- 4 rounds

        ⁃        25 hanging abs

        ⁃        25 ball slams no squat w/dynamic

Circuit 2 - 4 rounds

        ⁃        Landmine squat/twist/press L-12

        ⁃        Landmine side 2 side -30

        ⁃        Landmine squat/twist/press R-12

Circuit 3 - 4 rounds

        ⁃        50ft lunge front rack DB

        ⁃        10 goblet squats

        ⁃        20 kB swings

Circuit 4 - alternate each minute

        ⁃        Waiter walk  w/plate

        ⁃        DB front raise to lateral raise

Tuesday- October 29th

Warm up: Coaches choice

Conditioning:

10 Alt DB Snatches

15 Burpees

200 m Run/Walk with DB

20

15

200 m

30

15

200 m

40

15

200 m

50

15

200 m

Bonus:

4 Rounds

SA Bicep Curls 10/10

SA DB Shoulder Press 10/10

DB Wood chops 10/10

Wednesday- October 30th

Warm up

ASK JAKE :)

Thursday - October 31st

Warm-up: Coaches Choice

Conditioning:

3K Row

400 Jump Rope Singles

100 Wall Balls

50 Sit-ups

25 Hand Release Push-ups

25 Pull-ups/Rows

Bonus: TBD

Friday- November 1st

Warm-up: Coaches Choice

Conditioning:

OPEN Workout 20.4

Bonus: 5 Rds

20 2 Arm DB Rows

20 DB Floor Presses

20 DB Suitcase Squats

Saturday - November 2nd

HERO WOD

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2130 Central Avenue 

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j.irwin09@hotmail.com

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