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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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iotafitnessdm
  • Oct 28, 2020
  • 1 min

10.28.20

Today’s focus will be the posterior chain, we will be seeing a progression of hinging strength over the coming weeks. A. Strength Deadlif...
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iotafitnessdm
  • Oct 28, 2020
  • 1 min

10.28.20

Today’s focus will be the posterior chain, we will be seeing a progression of hinging strength over the coming weeks. A. Strength Deadlif...
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iotafitnessdm
  • Oct 27, 2020
  • 1 min

10.27.20

Today our focus is on long sustainable aerobic work with upper body pushing and pulling mixed in. If short on time reduce EMOMs to 8 minu...
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iotafitnessdm
  • Oct 27, 2020
  • 1 min

10.27.20

Today our focus is on long sustainable aerobic work with upper body pushing and pulling mixed in. If short on time reduce EMOMs to 8 minu...
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iotafitnessdm
  • Oct 26, 2020
  • 1 min

10.26.20

For the next 6 weeks our training cycle will be shifting focus, please be aware of the tempo and loading prescriptions. A. Strength 4-5 S...
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iotafitnessdm
  • Oct 26, 2020
  • 1 min

10.26.20

For the next 6 weeks our training cycle will be shifting focus, please be aware of the tempo and loading prescriptions. A. Strength 4-5 S...
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iotafitnessdm
  • Oct 23, 2020
  • 1 min

10.23.20 “Saman”

A. Conditioning “Saman” 4 Rounds for Time 13 Deadlifts 185/135 17 Wall-Ball Shots 20/14 400m Run or 500m Row or .75 mile Bike *coaches ch...
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iotafitnessdm
  • Oct 23, 2020
  • 1 min

10.23.20 “Saman”

A. Conditioning “Saman” 4 Rounds for Time 13 Deadlifts 185/135 17 Wall-Ball Shots 20/14 400m Run or 500m Row or .75 mile Bike *coaches ch...
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iotafitnessdm
  • Oct 22, 2020
  • 1 min

10.22.20

A. Strength Shoulder Press (5-3-1) 5 @ 75% 3 @ 85% 1 @ 95%+ *record heaviest set to score B. Conditioning In teams of two 21 minute AMRAP...
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iotafitnessdm
  • Oct 22, 2020
  • 1 min

10.22.20

A. Strength Shoulder Press (5-3-1) 5 @ 75% 3 @ 85% 1 @ 95%+ *record heaviest set to score B. Conditioning In teams of two 21 minute AMRAP...
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iotafitnessdm
  • Oct 21, 2020
  • 1 min

10.21.20

A. Strength Deadlift (5-3-1) 5 @ 75% 3 @ 85% 1 @ 95%+ *record heaviest set to scores B. Conditioning For time: 1,000/750m row or 1200m ru...
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iotafitnessdm
  • Oct 21, 2020
  • 1 min

10.21.20

A. Strength Deadlift (5-3-1) 5 @ 75% 3 @ 85% 1 @ 95%+ *record heaviest set to scores B. Conditioning For time: 1,000/750m row or 1200m ru...
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iotafitnessdm
  • Oct 20, 2020
  • 1 min

10.20.20

A. Strength Squat snatch (3-3-3-3-3-3-3-3-3-3) Working at 70% New set every minute for 10 min -and/or- Bench Press (5-3-1) 5 @ 75% 3 @ 85...
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iotafitnessdm
  • Oct 20, 2020
  • 1 min

10.20.20

A. Strength Squat snatch (3-3-3-3-3-3-3-3-3-3) Working at 70% New set every minute for 10 min -and/or- Bench Press (5-3-1) 5 @ 75% 3 @ 85...
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iotafitnessdm
  • Oct 19, 2020
  • 1 min

10.19.20

A. Strength Back Squat (5-3-1) 5 @ 75% 3 @ 85% 1 @ 95%+ *Record heaviest set to score B. Conditioning 10 minute AMRAP 3-6-9-12. . . DB Pu...
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iotafitnessdm
  • Oct 19, 2020
  • 1 min

10.19.20

A. Strength Back Squat (5-3-1) 5 @ 75% 3 @ 85% 1 @ 95%+ *Record heaviest set to score B. Conditioning 10 minute AMRAP 3-6-9-12. . . DB Pu...
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iotafitnessdm
  • Oct 16, 2020
  • 1 min

10.16.20 “Tiff”

“Tiff” With a running clock in 25 minutes 1.5 mile Run or 3000 meter Row or 4.5 mile Bike Then AMRAP in remaining time: 11 Chest-to-Bar P...
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iotafitnessdm
  • Oct 16, 2020
  • 1 min

10.16.20 “Tiff”

“Tiff” With a running clock in 25 minutes 1.5 mile Run or 3000 meter Row or 4.5 mile Bike Then AMRAP in remaining time: 11 Chest-to-Bar P...
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iotafitnessdm
  • Oct 15, 2020
  • 1 min

10.15.20

A. Conditioning In teams of 2 4 rounds for reps 5 minute AMRAP, one partner works at a time 100 Double Unders 1:1 30 Burpees AMRAP in rem...
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