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23
Jan

Friday

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Independence Fitness – Comp Training

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A. CONDITIONING

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Running Warm-up Prior to 1 Mile Test

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With the Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Workout

NCFIT Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19

Please also record mile time.

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

C. STRENGTH / GYMNASTICS

Back Squat (5×5)

5×5

Back Squat*

*Perform at same moderate-heavy weight across. Use 75-80% of the 5RM from Wednesday.

Shoulder Press (5×5)

5×5

Strict Press

*Perform at same moderate-heavy weight across

(Score is Weight)