7.2.20

We’ll be placing the shirt order on Tuesday so please fill out the order before then to guarantee a size! Note we have added a zip-up hoodie to the options. Venmo @iota-fitness or bring cash and put it in the cash box at the gym. Hats and towels are ready to be picked up so if anyone would like one just let us know hats are $25 and towels are $15.

A. Strength

Deadlift

7 sets of 3 reps every 1:15


*Build with each set, keep both have pronated (overhand) grip

B. Conditioning

In teams of two, split reps however you like, both run at the same time

3 rounds for time


1000m Row

100 Kettlebell Swings 53/35

100 Abmat Sit-ups


Buy out with an 800m run or a 2 mile bike

0 views0 comments

Recent Posts

See All

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then