12.9.19 Please RSVP for this Saturdays community meal!!

To show appreciation for all your hard work as well as giving me the opportunity to build you a healthier lifestyle each day I want to invite the entire Iota Fitness community and your families to enjoy a meal together on December 14th at 2 p.m.! Please RSVP using the following form by December 12th! Steak, chicken, and rice will be served.

RSVP Here.

A. Warm Up

EMOM for 5 minutes

6 Gorilla Rows
8 Push Ups
10 Jump Squats
*reduce reps to 4-6-8 if struggling to complete in a minute
*KB Push Ups for challenge

EMOM for 5 minutes

6 Strict Knees to Elbow
10 second sprint (bike or rower)
*strict toes to bar for challenge

B. Strength

Front Squat

2 sets of 4 reps @ 31X1 Tempo
2 sets of 2 reps @ 30X1 Tempo
*building from last weeks weight

C. Conditioning

3 rounds for time of:

Bike 20/16 calories (may also row)
10 Thrusters 95/65
10 Alternating Front Rack Reverse Lunges 95/65
4 wall walks
*coaches challenge barbell weight 115/75 & OH Reverse Lunges


A. Warm Up

3 sets NFT

250m row

10 DB Snatch

10m Perfect Stretch Walk

B. Strength

4 sets of the following Clean Complex

1 Clean Lift Off + 1 Segment Power Clean (2 second hold below knee) + 1 Power Clean

C. Conditioning

5 rounds

AMRAP in 3 minutes

3 Power Cleans 135/95

6 Hand release Push-Ups

9 Air Squats

Rest 1 minute in between rounds

Start where you left off from previous rounds


A. Warm Up

3-4 Sets

6 Kang Squats (barbell loaded)

8/leg Drop Lunge (Bodyweight @ 6-10″ height)

10 Banded Hip Thrust + 20sec isometric hold at top of 10th rep

B. Strength

Overhead Squat

3 sets of 5 reps @ 5151 tempo

C. Conditioning

12 minute amrap

6 burpee box jump overs 24/20

12 thrusters 95/65