Friday

3
Sep

Friday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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https://cfiorlandomembers.com/cfics1

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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

FOR TIME

35 Power Cleans (155/105)|(115/75)

40/30 Cal Row

25 Front Squats

30/25 Cal Row

15 Squat Cleans

20/15 Cal Row

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1:00 Single Unders

Into…

EMOM x 6 MINUTES

MIN 1 – 20 Shoulder Taps + Plank Hold

MIN 2 – 10 DBL DB Deadlifts + Front Rack Hold

Into…

1:00 Double Under Practice*

*Options: Tall Jump Singles, Penguin Taps, Single Arm rotations.

Strength

Shoulder Press (1×6 / 1×4 / 1×2)

STRICT PRESS

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 DB Waist to Overhead (50/35)|(35/20)

10 DB Push Press

40 Double Unders

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Deload Week for FS & PP — We will come back to next week with 1RM retest. Goal this week is to keep it light and perfect mechanics.

Front Squat (1×5 / 1×5 / 1×5)

FRONT SQUAT

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*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.

Push Press (1×5 / 1×5 / 1×5)

PUSH PRESS

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*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.