1.1.18 Happy New Year!

There will only be one class on Monday at 10am!

A. Olympic Lifting

Squat Snatch+Snatch Balance+OVHS
Every 2 minutes for 12 minutes
*Increase weight here as necessary *

B. Conditioning

30-20-10

Overhead Walking Lunge 55/35
Pushups
KB Swings 53/35
Med ball Sit Ups
*coaches challenge GHD sit ups*

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11.29.17 “The Chief Is Dead”

A. Strength

Bench Press
4 sets of 8 reps
Every 2 minutes

B. Conditioning

“The Chief is Dead”

5 rounds
4 minute AMRAP
3 Power Cleans 135/95
6 Push-Ups
9 Air Squats
12 Deadlifts 135/95
1 minute Rest

Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

11.28.17

A. Conditioning

3 rounds for total meters
:10 row
:50 rest
:20 row
:40 rest
:30 row
:30 rest
:40 row
:20 rest
:50 row
:10 rest

Compare to 11.30.17

B. Strength

Tempo Back Squat
6 sets of 3 reps
Every 2 minutes
3 second descent & pause at the bottom

12.27.17

A. Conditioning

For time
50-40-30-20-10
Kettlebell swings 53/35
Sit-ups

B. Skill

Ring Muscle Up Progression
2 sets
1. 5 False grip chest to ring pull ups
2. Supinated dead hang hold 15 seconds
3. Pronated dead hang hold 10 seconds
4. False grip isometric hold 10 seconds (keep rings close to chest) x2
5. 15 Ring Dips (maintain hollow body)
6. 5 Muscle Ups with Feet on box (finish at bottom of dip, do not lock out
7. 5 Jumping Muscle Ups (rings just above head)

12.26.17 Reminder only one class at 8am!

Merry Christmas to all of our Iota family! Hope everyone enjoyed the holiday with their families. Time to burn off some of those calories!

10 minutes to build to a heavy
Snatch Balance + 3 Overhead Squats

8 rounds
Every 2 minutes
10 Thrusters 95/65
10 Bar Facing Burpees
*Remember every workout is scaleable, reduce the amount of reps here to 8 and 8 or less if needed!

12.22.17 “12 Days of Christmas” & Holiday Hours

As a reminder we will be closed on Christmas and only have an 8am class on the 26th! Merry Christmas!

12 days of Christmas
1 SDHP
2 Thrusters
3 Push Press
4 Power Clean
5 Power Snatch
6 KBS 53/35
7 Pull Ups
8 Toes to Bar
9 Hand Release Push Ups
10 Double Unders
11 Box Jumps 24/20
12 Overhead Walking Lunges 35/25
*75/55 for all barbell movements
Just like the song start each round with the new movement then work your way down to 1 SDHP.