A. Warm Up

3 sets NFT

15/12 calories row or bike

5 Single Arm DB Press/arm

30 second Banded Plank

*ladies use thin orange band gentlemen use thin red band

B. Strength

12 minutes On The Clock

Build up to 1RM Power Clean

*Record on whiteboard

C. Conditioning

15 minute AMRAP

12 Air Squats
9 Cal Row
6 Snatch 95/65
3 Burpee Box Jumps 24/20″

*coaches challenge:

12 Alternating Pistol Squats

9 Cal Row
6 Dual KB Snatch 53/35
3 Burpee Box Jumps 30/24″

12.31.19 Last workout of 2019!!!

Just a reminder there will be no 5:15 p.m. class!!!

A. Warm Up

Bike 10 minutes

*Every 2 minutes get off and perform

1 Snatch High Pull

1 Muscle Snatch

1 Power Snatch

B. Strength

Work up to a 1RM Power Snatch

*record on whiteboard

C. Conditioning

For time:


Row for calories

Kipping Handstand Push Ups

*coaches challenge strict HSPU

-rest 5 minutes-


Hand release push ups

Abmat sit ups

*coaches challenge GHD Sit Ups

**two separate scores


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


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