• Jake Irwin

Iamfitness Programming February 3rd - February 8th

Monday- February 3rd

Warm up

-hop in/out push up position

20-16-12-8-4

-push-ups -10-8-6-4-2

-squat hold hops- 20-16-12-8-4

Then

Amrap

-single arm snatch burpee- 10

-single arm thruster -12

-single arm snatch burpee- 10

-single arm thruster -12

-alt rows push up position -30 total

-step back/forward lunge-20 total

-step back/forward lunge-20 total

-100 singles jump rope

Tuesday- February 4th

Warm up: Coaches choice

Conditioning:

30 Dirty DB Complexes

Rest 2:00

20 Dirty DB Complexes

Rest 2:00

10 Dirty DB Complexes

(Increase DB every Round)

A dirty DB complex is performed with two DBs and is a double DB deadlift, clean and jerk and cluster

Bonus: TBD

Wednesday- February

8 Min to find 1RM Bear Complex

Then

“JRG SEND OFF”

30 Min Amrap

1 Bear Complex( 80% of 1 rm)

34 DB Snatch

34 Box Jumps

400M run

Thursday - February 6th

Warm-up: Coaches Choice

21-15-9

Thrusters

Pull-ups

Rest 5:00

Repeat FRAN

Rest 5:00

Repeat FRAN

Friday- February 7th

Warm-up: Coaches Choice

Conditioning:

John’s Going Away Surprise

Saturday - February 8th

HERO WOD/Partner WOD

25 views0 comments

Recent Posts

See All

Iamfitness Programming March 16- March 21st

Monday- March 16th Warm up : Coach’s choice 3 Rounds For Time of 21-15-9 Deadlifts Box jumps 24/20 R1 135/95 R2 185/135 R3 225/155 Then 10-8-6-4-2 Bent over row 135/85 T2b/HKT 20-16-12-8-4 Ring Rows T

Iamfitness Programming March 9th - March 14 th

Monday- March 9th Warm up : Coach’s choice For Time 75 Burpees Every 2:30 200 M run Into 27-21-15-12-9-6-3 DB Deadlift 50/35 Plyo Push Up 25/15 lbs plate Lateral Squat Jumps Over DB Tuesday - March 10

Iamfitness Programming March 2 nd - March 7th

Monday- March 2nd Warm up : Coach’s choice 4 Rounds 12 KB S arm Swings 53/35 12 KB Front Rack Alt Lunges 12 KB Push Press 12 KB S arm SDHP Every 4 min on the 4 Min 5 pull up 10 push up 15 squats 200 m