Friday

25
Jun

Friday

Announcements

Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20

We are still offering Live virtual workouts if you prefer them

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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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Throughs

10 Alt. Groiners

20 Jumping Jacks

2 ROUNDS

10 Bootstrappers

10 Behind the Neck Snatch Grip Shoulder Presses

20 Single Unders

2 ROUNDS

10 Snatch Deadlifts

10 Hang Muscle Snatches

20 Double Unders

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

50 Double Unders

7 Power Snatches (115/75)|(75/55)

50 Double Unders

7 Push Press

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

1 + Power Clean + 1 Push Press + 1 Jerk

-Rest as Needed b/t Sets-

(Score is Weight)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#