12.30.19

Please refer back to the announcements made over the weekend!! They go into effect January 1st!!

This weeks schedule will be regular classes Monday, no 5:15 p.m. class New Years Eve, closed New Years Day. Regular classes resume on the 2nd.

Also no weightlifting class until further notice!!

Thank you for the support the last 6 months I’m excited for what 2020 will have in store for the Iota community.

A. Warm Up

3-4 rounds NFT

90 second row or bike 75-80%

60 seconds rest

-Then-

3 rounds NFT

10 Hip Thrusts

30 second side plank/side

10 Air Squats

10 DB Frog Pump

B. Strength

Front Squat

12 minutes to Build up to 1RM

Then perform 1 set of max reps at the prescribed tempo (30X0)

– ABSOLUTELY NO PAUSING ALLOWED. Load the bar with 85% of todays 1RM for this test.

C. Conditioning

Bike 50/40 Cals

30 Dual Kettlebell Front Squats 35/16

Bike 40/32 Cals

20 Dual Kettlebell Front Squats 53/35

Bike 30/24 Cals

10 Dual Kettlebell Front Squats 70/53

Recent Posts

See All

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.