- Jake Irwin
Iamfitness Programming February 24 th- February 29th
Monday- February 24 th
Warm up :
Tuesday- February 25 th
Warm up: Coaches choice
5 ROUNDS
5 Pull up
10 Push up
15 squats
4 ROUNDS
12 Dead lift 95/65
9 Hang Cleans
6 Push Press
3 ROUNDS
15 Squat Cleans
9 Thruster
6 Cluster
2 ROUNDS
50 Wall balls
200 M Run
1 Round
5 Min Max effort Burpees
Wednesday- February 26 th
10 Min to find 1RM Z Press
Or
10 min Emom 5 Strict Press 95/65
Then
20 min cap
50-40-30-20-10
Alt DB Snatch
15 Burpee over DB after each set
Thursday - February 27 th
Warm-up: Coaches Choice
For Time
Buy In
150 Sit ups
Then
27-21-15-9-6-3
KBS 53/35
SDHP
HRPU
GOBLET SQUAT
BUY OUT
150 Sit ups
Friday- February 28 th
Warm-up: Coaches Choice
8 Min AMRAP
10 TRX Knee Tuck
10 TRX Pike
10 TRX Body Saw
8 Min AMRAP
15 Squat Hold Wall Ball 20/14
15 Wall Ball Sit Up
15 Wall Ball Squat Jump
8 Min AMRAP
5 Man Makers
5 Cluster
5 DB Devil Press
8 Min AMRAP
100 Flutter Kicks
50 Reverse Sit up
100 Scissor Kicks
REST 2 MIN AFTER EACH ROUND
Saturday - February 29 th
NO CLASS
SIGN UP FOR RACE
Home Workout
Run 5k
Murph Prep