- Jake Irwin
Iamfitness Programming February 17th - February 22nd
Monday- February 17th
Warm up : The Travis Special
3rds
1 min each station /10 second transition
-rope slams
-barbell torques
-barbell side 2 side punch
-rest
-slideboard burpee
-slideboard knees 2 chest
-mountain climbers
-rest
-DB squat clean and press
-single arm DB snatch
-assault bike
-rest
-v-up with ball
-reverse crunch with ball
-toes to sky
-rest
Tuesday- February 18th
Warm up: Coaches choice
3 Rounds For time
10 Seated DB Overhead Press 50/35
30 Plank Alt Rows
40 Floor press
Then
200m Run
Then
3 Rounds For Time
16 Double DB Single Leg RDL
16 Front Squat
16 Alt Lunges
Then
400m Run
Then
3 Rounds for time
25 Atomic Situps
50 Romainian Twist
25 Weighted Sit ups
50 Windshield Wipers
Then
800m Run
Wednesday- February 19th
10 Min To Find 5 RM Bench Press
Or
10 min Emom 45s Barbell Floor Press
Then
25 Min Amrap
16 KB Push Press 8/8 (53/35)
20 KB Pistol Grip Push up
16 KB S. Arm Thruster
20 KB Pendlay Row 10/10
36 KB Swing
Thursday - February 20th
Warm-up: Coaches Choice
For Time
60 WB 30/20 (add 15 reps if using lighter ball)
50 WB Thruster
40 DB Alt Snatch 50/35
30 DB Hang Clean and Jerk
20 DB Overhead Alt Lunges
10 KB Burpee Swings
Every 3 Minutes On the 3 Minutes starting on 0:00 200 M Run 500 Bike if can not run
Friday- February 21 st
Warm-up: Coaches Choice
EMOM 28 MINUTES
Min 1 : 8 Hang Clean and Press 95/65
Min 2 : 16 Dead Lifts
Min 3: 8 Burpees Over Bar
Min 4: 16 OH Split Squats 8/8 or Front rack pos
Time Left : Core
Saturday - February 22 nd
HERO WOD/Partner WOD