Friday

7
Jan

Friday

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Independence Fitness – Comp Training

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

Option to perform this effort either before or after your Baseline test for today.

AMRAP x 19 MINUTES

25/20 Cal Bike

7 Strict HSPU

14 Alt. Pistols

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

6-Count Burpee!

On your count, have athletes move through each position of the Burpee:

1 – Hands on the ground

2 – Jump feet into Plank

3 – Bottom of Push-Up

4 – Press up to top of Push-Up

5 – Jump feet in

6 – Jump & Clap at the top

Start with a slow tempo, then speed up the count as you go!

Then…

1 ROUND

30 Alt Reverse Lunges

20 Burpees

10 Cal Bike

5 Empty Barbell Back Squats

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Focus on your Baseline tests.