• 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

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