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14
Feb

Monday

Announcements

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Independence Fitness – Comp Training

A. CONDITIONING

Metcon (Time)

FOR TIME

50/40 Cal Row

50 Burpees to a Target

25 Bar Muscle-Ups

50/40 Cal Row

(Score is Time)
Goal: Hold onto your butts. This one screams Open workout. Push the intensity today. Lots of strategy in this workout considering you MUST respect the fact that there’s a final sprint to the finish. You can’t hold back in the first three elements but you can’t win the first row to lose the rest of the workout. You need to start quickly but controlled and then in the second half of the Burpees and into the BMU pick-up your pace.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Scap Pull-Ups

5 Ring Rows

10 Alt. Cossack Squats

5 Single DB Strict Press

Extended Warm-up

Metcon (No Measure)

2 SETS FOR QUALITY

1:00 Handstand Hold*

8/8 Tempo (2020) Box Step-Downs (24/20)

1:00 Weighted DB Squat Hold

1:00 Bike (EZ)

-Rest as needed b/t Sets-

*Freestand Optional

(No Measure)

Workout

Metcon (Time)

FOR TIME

40/30 Cal Bike

40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*

20 Handstand Push-Ups

40 Pull-Ups

20 Handstand Push-Ups

40 Single DB Alt. Step-Ups

40/30 Cal Bike

*DB Can be held in any way above the waist.

(Score is Time)

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press

KG DB: (22.5/15)|(15/9)

C. STRENGTH / GYMNASTICS

Power Clean (Heavy 1-Rep)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Clean

*Bar starts empty on the floor

(Score is Weight)

Goal: Get used to building to a “heavy” on a short clock. Bar starts empty and on the floor. Attempts only within the 10min period count. Manage your time wisely. Have your three numbers in mind — safety score, +10% score, gamble score.

Metcon (AMRAP – Reps)

2 SETS FOR QUALITY

Max TNG Reps of Power Clean*

*65-75% of Heavy 1-Rep

(Score is Lowest Reps)
Goal: Practice barbell cycling with a heavy-ish weight. This should be something you can hold onto for 5-7 reps without insane compromises in your mechanics. Solely focus on the cycling aspect. Think of this as practice.