• 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

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