- Jake Irwin
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 10th
Warm up: Coaches choice
3 Rounds
For Max Reps ( Each Round is 6 Min Rest 2 Min)
15 Box Jump Over 20/14
12 Double DB Hang Clean and Jerk 50/35
9 Pull Ups or 15 Ring Rows
Then
40-30-20-10
HKT
Chin up hang hold for seconds
Russian Twist KB 35/26
KB Squat hold for seconds
Wednesday- March 11th
10 Min to find
12 Rep Max Alt Front Rack Lunge
Or Emom 12 Alt Front Rack Lunge 45/35
Then
15 Min Amrap
TRX
10 Push up Knee Tuck
20 Jumpin Hack Squats
10 Archer Push Up
20 Single Leg Lunge 10/10
15 Min Amrap
30 Hang Snatch 45/35
15 Over Head Squat
30 Push Press
15 Jumping Back Squat
Thursday - March 12th
3 Rounds For Time
800 M Run
100 Bodyweight Squats
500 M Row
Then
Core
3 Rounds
60 second TRX Bent Arm Plank
45 second LSit
30 Handstand hold or 50 shoulder Taps
Friday- March 13
8 Min Time Cap
100 Bench Press 95/65 Time left Max Bench Dips
8 Min Cap
200 Sit ups Time Left Plank
8 Min Cap
30 DB Thrusters 50/35 Time Left Max DB Push Ups
8 Min Cap
20 Man Makers 30/20 Time left DB Rows
8 Min Cap
100 Bicep curls 45/35 Time Left Tri Ext
Goal to complete part A as fast as possible
Saturday - March 14th
Team Workout