- Jake Irwin
Iamfitness Programming February 10th - February 15th
Monday- February 10th
3 Rounds
10 burpee wood chops ®
10 Burpee woodchops (l)
25 drop squats with ball
30 Russian twist
12-10-8-6-4-2-12
Db Thruster
Db Bench press
Db Bulgarian squats ®
Db Bulgarian squats (l)
Db Bent over row
3 Rounds
1 min bicep plate hold
1 min skull crusher
Tuesday- February 11th
Warm up: Coaches choice
21-15-9
S. Press 45/35
Good morning
Rest 2 min
21-15-9
Push press 75/55
Front squat
Rest 2 min
21-15-9
P. Clean and jerk 95/65
Back squat
Rest 2
21-15-9
Curls 45/35
T2B/HKT
Tri Ext
Situps
Wednesday- February 12th
8 min 5rm Deadlift
8 min Emom 10 Dl 115/ 85
Then
5 Rounds
15 Dl 115/85
10 Bent over row
15 SDHP
10 Ball bag clean 100/70
Thursday - February 13th
Warm-up: Coaches Choice
For Time
2 rounds
50 KBS 70/44
50 Goblet Squats
300 Jump Rope
50 KB S. arm 25 per side (all r side then l side)
50 KB Clean S. arm 25 per side
300 Jump rope
Time left
5 X 200 m Run (rest same time it took to run 200m)
Friday- February 14 th
Warm-up: Coaches Choice
10 Rounds For Time
Buy In 400m run
20 DB Alt Snatch 50/35
30 Sit ups
Buy out 400m run
Remaining Time
45 s Single Arm Over head hold R arm
45s Single Arm Front squat hold R arm
Repeat on Left side
30 s Single arm Push Press R arm
30 s Single arm Push Press L arm
30 s Single arm Row R arm
30 s Single arm row L arm
Rest 90s
Saturday - February 15th
HERO WOD/Partner WOD