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iotafitnessdm
  • Nov 12, 2020
  • 1 min

11.12.20

If short on time skip B. You may also save A and/or B for after the conditioning. A. Strength Back Squat @ 32X1 4,4,3,3 (build slightly f...
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iotafitnessdm
  • Nov 11, 2020
  • 1 min

11.11.20

Unfortunately we have decided to postpone the potluck indefinitely. A. Conditioning 5 rounds for time of 18 GHD Sit-Ups 15 Calorie Bike 1...
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iotafitnessdm
  • Nov 11, 2020
  • 1 min

11.11.20

Unfortunately we have decided to postpone the potluck indefinitely. A. Conditioning 5 rounds for time of 18 GHD Sit-Ups 15 Calorie Bike 1...
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iotafitnessdm
  • Nov 10, 2020
  • 1 min

11.10.20

A. Conditioning For time: 2.1 mile Bike or 1500m Row Suggested pacing strategy: Bike 1.0mi@70%- .7mi@80%- .4mi@90% Row 750m@70%- 500m@80%...
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iotafitnessdm
  • Nov 10, 2020
  • 1 min

11.10.20

A. Conditioning For time: 2.1 mile Bike or 1500m Row Suggested pacing strategy: Bike 1.0mi@70%- .7mi@80%- .4mi@90% Row 750m@70%- 500m@80%...
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iotafitnessdm
  • Nov 9, 2020
  • 1 min

11.9.20

A. Conditioning 15 minute AMRAP 4 Overhead Squats 75#/55# 8 Thrusters 75#/55# 12/10 Cal Row *coaches challenge 95#/65# B. Strength 3-4 se...
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iotafitnessdm
  • Nov 9, 2020
  • 1 min

11.9.20

A. Conditioning 15 minute AMRAP 4 Overhead Squats 75#/55# 8 Thrusters 75#/55# 12/10 Cal Row *coaches challenge 95#/65# B. Strength 3-4 se...
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iotafitnessdm
  • Nov 6, 2020
  • 2 min

11.6.20 “Bright Spots Friday”

Over on our private Facebook group we’re going to start practicing “Bright Spots Friday”. Some of you may be asking why or what “Bright S...
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iotafitnessdm
  • Nov 6, 2020
  • 2 min

11.6.20 “Bright Spots Friday”

Over on our private Facebook group we’re going to start practicing “Bright Spots Friday”. Some of you may be asking why or what “Bright S...
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iotafitnessdm
  • Nov 5, 2020
  • 1 min

11.5.20

A. Strength Back Squat @ 32X1 Tempo 5,4,4,3 rest 2-3 minutes between sets (strict tempo – build slightly from last week’s loads) For thos...
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iotafitnessdm
  • Nov 5, 2020
  • 1 min

11.5.20

A. Strength Back Squat @ 32X1 Tempo 5,4,4,3 rest 2-3 minutes between sets (strict tempo – build slightly from last week’s loads) For thos...
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iotafitnessdm
  • Nov 4, 2020
  • 1 min

11.4.20

A. Strength Deadlift from Blocks (pull from just above knee) 5 sets of 3 reps (increase load from last week) B. Conditioning 3-5 rounds (...
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iotafitnessdm
  • Nov 4, 2020
  • 1 min

11.4.20

A. Strength Deadlift from Blocks (pull from just above knee) 5 sets of 3 reps (increase load from last week) B. Conditioning 3-5 rounds (...
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iotafitnessdm
  • Nov 3, 2020
  • 1 min

11.3.20

A couple of options for strength work today. One focused around strengthening the scapula and the other a classic bodybuilding superset. ...
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iotafitnessdm
  • Nov 3, 2020
  • 1 min

11.3.20

A couple of options for strength work today. One focused around strengthening the scapula and the other a classic bodybuilding superset. ...
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iotafitnessdm
  • Nov 2, 2020
  • 1 min

11.2.20

A. Strength 3 sets of the following superset 10 Dual DB RDL 10 DB Suitcase Split Squat/leg 15 DB Hip Thrust B. Conditioning 5 rounds 30 D...
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iotafitnessdm
  • Nov 2, 2020
  • 1 min

11.2.20

A. Strength 3 sets of the following superset 10 Dual DB RDL 10 DB Suitcase Split Squat/leg 15 DB Hip Thrust B. Conditioning 5 rounds 30 D...
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iotafitnessdm
  • Oct 30, 2020
  • 1 min

10.30.20

A. Conditioning “21 Guns” AMRAP in 21 minutes 400 meter Run 21 Push-Ups 21 Box Jumps 24″/20″ 15 Burpees 9 Pull-Ups #PushUps #HeroWOD #Box...
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iotafitnessdm
  • Oct 30, 2020
  • 1 min

10.30.20

A. Conditioning “21 Guns” AMRAP in 21 minutes 400 meter Run 21 Push-Ups 21 Box Jumps 24″/20″ 15 Burpees 9 Pull-Ups #PushUps #HeroWOD #Box...
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iotafitnessdm
  • Oct 29, 2020
  • 1 min

10.29.20

A. Strength Back Squat 32X1 Tempo 6 reps, 5 reps, 5 reps, 4 reps -2 minute rest between sets- *focus on great positions this week – maint...
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