- 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