1.15.18 Challenge Starts Today

Challenge starts today!!! We will be testing this week!

Here’s a reminder of the point breakdown -Log your food = 1 point. -Drinking 3/4 your bodyweight (pounds) in fl. oz in water = 1 point. -Eating treats or unhealthy meals = -2 points -Attending and doing the class WOD = 1 point -Bringing a friend (non iota member) to workout = 5 points -Writing a goal on the board = 5 points these have to be thoughtfull and can only be done once every two weeks -Accomplishing a goal = 10 points

A. Warm Up 12 minutes EMOM alternating movements 1. 20 Squats 2. 10 Spider lunges (start in high plank then step foot to outside of the hand then return to high plank, alternating feet, 5 each leg) 3. 15 Good Mornings 4. 20 Sit Ups

B. Conditioning

CV Inversion

500 m row 15 burpees 400 m row 12 burpees 300 m row 9 burpees 200 m row 6 burpees 100 m row 3 burpees 3 rope climbs 3 burpees 100 m row 6 burpees 200 m row 9 burpees 300 m row 12 burpees 400 m row 15 burpees 500 m row

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike