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iotafitnessdm
  • Dec 15, 2020
  • 1 min

12.15.20

A. Strength 3-4 sets of the following superset 3 Push Press Eccentrics (Tempo 32X2) 6/arm Chainsaw Row B. Conditioning For time: Buy-in...
89 views0 comments
iotafitnessdm
  • Dec 14, 2020
  • 1 min

12.14.20

A. Strength Back Squats 4 sets of 6 reps @ 00X1 Tempo *slight load increase from last week, focus is still on speed! B. Conditioning 4...
67 views0 comments
iotafitnessdm
  • Dec 11, 2020
  • 1 min

12.11.20 "Jorge"

A. Conditioning "Jorge" For Time: 30 GHD Sit-Ups 15 Squat Cleans 155#/105# 24 GHD Sit-Ups 12 Squat Cleans 155#/105# 18 GHD Sit-Ups 9...
70 views0 comments
iotafitnessdm
  • Dec 10, 2020
  • 1 min

12.10.20

A. Conditioning "John Apedaile" For time: Buy-in with 57 Calorie Bike -then- 3 rounds of 12 Bench Press 10 Pull-Ups 20 KB Swings Buy-out...
83 views0 comments
12.9.20
iotafitnessdm
  • Dec 9, 2020
  • 1 min

12.9.20

Sign up for the Nutrition Kickstart here. A. Strength Clean Grip Deadlift 4 sets of 10 reps @ 11X1 Tempo B. Conditioning 3 rounds for...
112 views0 comments
iotafitnessdm
  • Dec 8, 2020
  • 1 min

12.8.20

A. Strength 4 sets of the following giant set 3 Bench Press @ SLOW tempo (42X1) 6 Strict Pull-Ups w/SLOW eccentric & pause at the top...
99 views0 comments
iotafitnessdm
  • Dec 7, 2020
  • 1 min

12.7.20

A. Strength Back Squat @ 00X1 Tempo 4 sets of 8 reps @ 55-60% 1RM (These squats are meant to be done with low loads at high speed, we...
135 views0 comments
iotafitnessdm
  • Dec 4, 2020
  • 1 min

12.4.20 Bright Spots Friday!

Bright Spots Friday!! What are you celebrating this week?! I encourage EVERYONE to share on our Facebook group or chalkwall!! Can’t wait...
60 views0 comments
iotafitnessdm
  • Dec 3, 2020
  • 1 min

12.3.20

A. Strength Back Squat @ 21X1 Tempo 4 sets of 4 reps B. Olympic lifting complex 12 minutes to build tough load Power Clean + Squat Clean...
17 views0 comments
iotafitnessdm
  • Dec 2, 2020
  • 1 min

12.2.20

Week of birthday celebrations continue!! Say happy birthday to Tony Popoca!! A. Strength Clean Grip Deadlift From Floor; 6 sets of 4 reps...
4 views0 comments
iotafitnessdm
  • Dec 1, 2020
  • 1 min

12.1.20

More birthday celebrations today!! Today’s workout will be a partner wod to honor Kendall and Chance Pebley! 1 mile run for Kendall’s...
3 views0 comments
iotafitnessdm
  • Nov 30, 2020
  • 1 min

11.30.20

Todays workout is in celebration of Linda Rupp’s 60th Birthday!! A. Conditioning 19:60 minute AMRAP Buy-in with 1960m Row -then- 11...
4 views0 comments
iotafitnessdm
  • Nov 30, 2020
  • 1 min

11.30.20

Todays workout is in celebration of Linda Rupp’s 60th Birthday!! A. Conditioning 19:60 minute AMRAP Buy-in with 1960m Row -then- 11...
1 view0 comments
iotafitnessdm
  • Nov 27, 2020
  • 1 min

11.27.20 Bright Spots Friday!

No official classes today but Coach Doug will be at the gym at 6am with a workout for those who want to join!! It’s Bright Spots Friday!...
1 view0 comments
iotafitnessdm
  • Nov 27, 2020
  • 1 min

11.27.20 Bright Spots Friday!

No official classes today but Coach Doug will be at the gym at 6am with a workout for those who want to join!! It’s Bright Spots Friday!...
0 views0 comments
iotafitnessdm
  • Nov 26, 2020
  • 1 min

11.26.20 Thanksgiving

Happy Thanksgiving!! And Happy Birthday Tam!! Fabulous 40!! For those wanting to workout there will be a group getting together at 8am to...
0 views0 comments
iotafitnessdm
  • Nov 26, 2020
  • 1 min

11.26.20 Thanksgiving

Happy Thanksgiving!! And Happy Birthday Tam!! Fabulous 40!! For those wanting to workout there will be a group getting together at 8am to...
0 views0 comments
iotafitnessdm
  • Nov 25, 2020
  • 1 min

11.25.20

Thursday is Tam’s 40th birthday so we’re going to honor her with a birthday workout! If you see her wish her a happy birthday! A....
0 views0 comments
iotafitnessdm
  • Nov 25, 2020
  • 1 min

11.25.20

Thursday is Tam’s 40th birthday so we’re going to honor her with a birthday workout! If you see her wish her a happy birthday! A....
0 views0 comments
iotafitnessdm
  • Nov 24, 2020
  • 1 min

11.24.20

A. Strength EMOM x 8 minutes 1st – 5 Strict Pull-Ups *weighted for coaches challenge 2nd – 5 Bench Press -2 minute rest- EMOM x 8 minutes...
1 view0 comments
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