• Jake Irwin

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


Tuesday - March 17 th

Warm up: Coaches choice

10 Rounds

10 DB Push Press 50/35

10 DB Front Squats

10 Sit ups

Then

5x200m Run

Rest 1:1


Wednesday- March 18 th

10 Min to find

1 rm Tempo Back Squat (3/1/0)

Then

3RFT

25 Back Squats 95/65

15 Burpee over bar

15 Wall Balls 30/20


Thursday - March 19th

EMOM 20

5 Pull up

10 Push up

15 Squats

(Adjust reps to be within 45s)

Then

For Time

2000 m Row


Friday- March 20th

5RFT

10 Power Cleans 95/65

5 Front Squats

10 Thrusters

5 Front Squats

10 Power Snatch

5 Front Squat

Saturday - March 21st

Super Hero Saturday

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