Monday

27
Sep

Monday

Announcements

We are having an adjusted schedule for Labor Day.
7am and 9am are the 2 classes!! Have a wonderful Holiday
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https://cfiorlandomembers.com/cfics1

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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

2-4-6…and so on

Alt. DB Snatch (50/35)

HSPU

Burpees to Target

*Think of this as an “Open Style” triplet. Looking to pace and approach as if this was a Open Workout.

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Step-Ups

8 Single DB Bent Over Row

16 Lateral Hops over DB

2 ROUNDS

8 Lunges

8 Frog Jumps*

8 Cossack Squats

*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Slow Single DB Goblet Step-Ups/Downs

8/8 Supported Single Arm DB Row (20X1)

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR REPS

1:20 – Double DB Sumo Power Clean (50/35)|(35/20)*

1:20 – Double DB Farmer Reverse Lunge*

1:20 – Up-Down + Side Shuffle**

*2 Burpees Every Time Athlete Breaks in Station 1 or 2

**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

5:00 Foam Roll Quads + IT Bands

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)