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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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
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Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Comp Training
A. CONDITIONING
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 – Alt. DB Snatch (50/35)
1:00 – H-R Push-ups
1:00 – Box Jump Overs (24/20)
1:00 – Toes to Bar
1:00 – Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Cal Bike
5 Push Up to Pike
8 Slow Scap Pull Ups
8 Slow DB Deadlifts
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
Min 1 – :50 Bike @ Moderate Pace
Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Alt. Single DB Up-Downs (50/35)|(35/20)
25 Pull-Ups
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 EZ Pace Bike*
*Nasal Breathing Only
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
3 SETS W/ A VEST*
600m Run
20 Burpees to Target
20 Russian KB Swing (70/53)
20 KB Goblet Lunges
200m Double KB Suitcase Carry (70/53)
-Rest as Needed b/t Sets-
*Wear a 20# vest if you have it.
(No Measure)