• 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

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