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1
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Friday

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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (Time)

5 ROUNDS FOR TIME

200m Run

10 Unbroken Toes to Bar

-Rest 1:00-

3 ROUNDS FOR TIME

400m Run

14 Alt. Pistols

-Rest 1:00-

1 ROUND FOR TIME

800m Run

50/40 Cal Row

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 SETS (:20 ON, :10 OFF)

MOVT 1 – Jump Rope

MOVT 2 – V-Ups

Into…

3 ROUNDS

15 Scap Push-Ups

10 Scap Pull-Ups

8 Push-Ups

Workout

“ANNIE-UP” (Time)

FOR TIME

50-40-30-20-10

Double Unders

2-4-6-8-10

Ring Muscle-Ups

50-40-30-20-10

Sit-Ups

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

We will be building throughout the month in higher reps schemes until we hit 10s then we will build back. Start moderate (below your heavy 5) and build. Goal here is touch and go with perfect mechanics!

Power Snatch (7-7-7 (TNG))

POWER SNATCH

7-7-7 (TNG)

(Score is Weight)

Clean and Jerk (7-7-7 (TNG))

POWER CLEAN & JERK

7-7-7 (TNG)

(Score is Weight)