Monday

21
Jun

Monday

Announcements

Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20

We are still offering Live virtual workouts if you prefer them

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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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (No Measure)

E2MOM x 10 MINUTES

22/20 Cal Bike

-Rest 5:00-

E2MOM x 18 MINUTES

12 Burpees + 15/12 Cal Bike

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (7:00 Cap)

10 Up-Downs

300m Row (moderate)

10 Burpees

200m Row (moderate-high)

15 Med-Ball Front Squats

100m Row (high)

15 Med-Ball Thrusters (:01 pause overhead)

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand Walk, Wall Walk Skill or Handstand Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25/20 Cal Row

20 Alt. DB Snatch (50/35)|(35/20)

15 Handstand Push-ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Snatch Balance (5×5)

5×5

Heaving Snatch Balance

*Take from rack. Drive fast to power position. :01 Pause in Deep Power Position followed by controlled descent in squat. Use the same light load the entire time. Perfect mechanics and use this as a warm-up to your heavy lifting.

(Score is Weight)

Snatch (2-2-2-2-2)

2-2-2-2-2

Snatch*

*Power or Full. Build to heaviest set of 2 in 5 sets.

(Score is Weight)