Friday

23
Apr

Friday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Live Zoom at Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

20 Alt. Shoulder Taps

10 Alt. Step-ups or 10 Alt. Reverse Lunges

into…

2 ROUNDS

30 Single Unders

5/5 SA DB Deadlifts

5/5 SA DB Swings

5/5 SA DB BOR

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 SA KB OH Hold Right (53/35)

MIN 2 – :40 SA KB OH Hold Left

MIN 3 – :40 Double Unders

(No Measure)

Strength – HOME

Metcon (No Measure)

STRENGTH

EMOM x 9 MINUTES

MIN 1 – :40 SA DB OH Hold (R)

MIN 2 – :40 SA DB OH Hold (L)

MIN 3 – :40 Double Unders

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES

100m Farmers Carry (53/35)

15 DBL KB Deadlifts

15 Box Jump Overs

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES

100m DB Suitcase Carry

15 DBL DB Deadlifts

50 Double Unders

(Score is Rounds + Reps)