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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (AMRAP – Reps)

AMRAP x 9 MINUTES

Max Burpees

*At the top of every minute, including 3,2,1 go…perform 9 Wall Balls.

(Score is Reps)

Warm-up

B. 60:00 GPP

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers

10 Alt. Groiners

10/10 Thoracic Rotations

Into…

AMRAP x 4 MINUTES

12 Alt. Cossack Squats

10 Alt. Samson Lunges

8 Squat Jumps*

*Trying to get a max height jump with each rep- reset before each rep

Strength

Back Squat (1×2 / 1×2 / 1×2+)

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

2 Hang Squat Cleans (155/105)|(115/75)

2 Push Jerks

2 Front Squats

*Complex must be completed without dropping the barbell. Rest remainder of each minute.

(No Measure)

C. STRENGTH / GYMNASTICS

Front Squat (1×5 / 1×3 / 1×1+)

FRONT SQUAT

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

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)