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iotafitnessdm
  • Feb 16
  • 1 min

2.16.21

A. Conditioning 3 rounds 6 minute AMRAP 15 Cal Row 15 Burpees 15 Box Jumps (24/20) -Rest 1 minute in-between rounds- (Pick up where you...
42 views0 comments
iotafitnessdm
  • Feb 15
  • 1 min

2.15.21

A. Strength E3MOM X 5 (5 every 3 minutes) 3 Front Squats (Heavy, not building) B. Conditioning 3 rounds for time of: 20 Thrusters...
33 views0 comments
iotafitnessdm
  • Feb 12
  • 1 min

2.12.21

A. Conditioning “Filthy Fifty” 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings (53/35) Walking Lunge, 50 steps 50 Knees to...
16 views0 comments
What is coaching?
Erick Popoca, BS, CSCS, Pn1
  • Feb 11
  • 2 min

What is coaching?

Yesterday I talked about my passion for helping people by coaching. Today I start a series about what coaching means to me and the...
72 views0 comments
iotafitnessdm
  • Feb 11
  • 1 min

2.11.21

A. Conditioning 28 minute AMRAP 1200m run or 1500m row or 2 mile bike 50 Sit-ups 75 Double Unders 50 Air Squats B. Accessory 3 Rounds for...
28 views0 comments
Meet The Owner
iotafitnessdm
  • Feb 10
  • 2 min

Meet The Owner

I was raised to value hard work and to earn my worth. Born to Mexican immigrant parents, I learned anything is possible if you put the...
209 views0 comments
iotafitnessdm
  • Feb 10
  • 1 min

2.10.21

A. Strength 10-8-6-4-2 Floor Press (Building) or DB Floor Press B. Conditioning EMOM X 15 Minutes Minute 1: 15/12 Cal Row Minute 2: Max...
45 views0 comments
iotafitnessdm
  • Feb 9
  • 1 min

2.9.21

A. Strength EMOM X 8 minutes 3 Kipping Knee Raises/T2B + 2 Pull-ups + 1 C2B -or- EMOM X 8 minutes 5 V-ups + 3 DB Rows + 1 Burpee DB Clean...
42 views0 comments
iotafitnessdm
  • Feb 8
  • 1 min

2.8.21

B. Strength E3MOM X 5 3 Back Squats (Heavy, not building) C. Conditioning 2 RFT 30/25 Cal Bike 50 Wall Balls (20/14) 12 MINUTE CAP
33 views0 comments
iotafitnessdm
  • Feb 5
  • 1 min

2.5.21

A. Warmup AMRAP X 7 8 Cal Row 10 Banded Good Mornings 8 MB Thrusters 2 Wall Walks B. Precondition Practice On a 10 min clock.. Spend time...
41 views0 comments
iotafitnessdm
  • Feb 4
  • 1 min

2.4.21

A. Strength E3MOM X 4 5 Front Squats (Building) *Record heaviest set to score B. Conditioning For Time: 50/40 Cal Bike 25 Thrusters...
49 views0 comments
iotafitnessdm
  • Feb 3
  • 1 min

2.3.21

Conditioning AMRAP X 28 400m run or 500m row or .75mi bike 40 Sit-Ups 400m run or 500m row or .75mi bike 40 Step-Ups 1:00 Static Hold...
54 views0 comments
iotafitnessdm
  • Feb 2
  • 1 min

2.2.21

Warm up 3 RDS 30 Single Unders 8 Push-Up to Pike 8 Burpees 8 Arm Circles Forward 8 Arm Circles Backwards Strength 5-5-3-3-1 or...
52 views0 comments
iotafitnessdm
  • Feb 1
  • 1 min

2.1.21

Warmup AMRAP X 5 100m run or :30 Jumping Jacks 10 Pass Throughs 10 PVC Around the Worlds 10 Cossack Squats Into.. 2 RDS (1 w/ PVC, 1 w/...
51 views0 comments
iotafitnessdm
  • Jan 29
  • 1 min

1.29.21

WARM-UP AMRAP x 5 MINUTES 10 Clean Deadlifts 10 Hang High Pulls 10 Muscle Cleans 20 Mountain Climbers STRENGTH 6 Sets* 1 High Hang Power...
76 views0 comments
iotafitnessdm
  • Jan 28
  • 1 min

1.28.21

WARM-UP 3-4 ROUNDS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats @ 40X0 Tempo 10 Scap Push-Ups STRENGTH 5x5 Back Squat *keep weight...
51 views0 comments
iotafitnessdm
  • Jan 27
  • 1 min

1.27.21

WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score...
37 views0 comments
iotafitnessdm
  • Jan 26
  • 1 min

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect...
55 views0 comments
iotafitnessdm
  • Jan 25
  • 1 min

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B....
51 views0 comments
iotafitnessdm
  • Jan 22
  • 1 min

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second...
30 views0 comments
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