• 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

www.bonefrogchallenge.com

Home Workout

Run 5k

Murph Prep

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