Friday

14
May

Friday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Live Zoom at Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

15 Jumping Jacks

10 Air Squats

8 Step-ups or 8 Cossack Squats

6 Up Downs

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a heavy weight of the complex

1 Deadlift

+

2 Hang Power Cleans

+

3 Front Squats

(Score is Weight)

Strength – HOME

Metcon (Weight)

6 SETS ON A 12:00 CLOCK…

5 DB Deadlifts

+

5 DB Hang Power Cleans

+

5 DB Front Squats

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9 and so on…

Hang Power Clean (135/95)|(95/65)

Box Jumps (24/20)

200m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9 and so on…

DB Hang Power Clean

DB Up-Downs

200m Run

(Score is Rounds + Reps)