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Friday

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Independence Fitness – Comp Training

A. CONDITIONING

Metcon (Time)

6 SETS*

15/12 Cal Bike

8-12 Unbroken C2B Pull-Ups

-:30 Walking Rest b/t Sets-

*Goal here is to move fast but match your time every single round. Do not out push your pace. No more than :05 difference b/t fastest and slowest time.

(Score is Slowest Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 ROUNDS

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 Bootstrappers

:15 Active Bar Hang

:15 Top of Ring Dip Hold

Strength

Deadlift (1×2 / 1×2 / 1×2+)

DEADLIFT

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 (Weight)

4 SETS

10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)

15 Strict Ring or Box Dips (:01 Pause at Top)

10 Strict Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-

(Score is Weight)

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Lying Banded Hamstring Stretch (R)

1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)

1:00 Lying Banded Hamstring Stretch (L)

1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (5-5-5-5-5)

5-5-5-5-5

Back Squat*

*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.

*After each set perform a 2:00 Push-Up Plank Hold.

(Score is Weight)