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 – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

10 SETS

12/10 Cal Ski

10/8 Cal Row

8/6 Cal Bike

-Rest 1:00 b/t Sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 7 Minutes

30 Single Unders

10 PVC Pass Throughs

10 Plate (or DB) Ground to Overhead

10 Plate (or DB) Strict Press

10 OH Plate (or DB) Lunges

Strength

Split Jerk (1×2)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Split Jerk

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8…

Push Jerk (135/95)|(95/65)

5-10-15-20…

Double Unders

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

E2MOM x 12 MINUTES

2 TNG Power Snatches + 2 Hang Power Snatch + 2 High Hang Power Snatch

(Score is Load)

Power Snatch (20×1)

EVERY :30 x 20 SETS

1 Power Snatch

(Score is Load)