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
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 Alt. Elbow Punches
5 Good Mornings
5 Slow RDLs
5 Upright Rows
5 Shoulder Press
Into…
EMOM x 4 MINUTES
Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers
Min 2 – 10 Alt. Groiners + Max Squat Jumps
Strength
Deadlift (2RM)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift
(Score is Weight)
Hero Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
C. STRENGTH / GYMNASTICS
Front Squat (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Front Squat*
*Over the course of August, we will work a progression to retest the 1RM at the end of the month.
(Score is Weight)
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Unbroken DB Box Step-Ups (50/35)
50′ HS Walk or 50′ Slow Bear Crawl
-Rest as Needed b/t Sets-
(No Measure)