- 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