Monday

11
Jul

Monday

Independence Fitness – Comp Training

A. CONDITIONING

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – Goat Movement 1

MIN 2 – :45 Light Cardio Choice1

MIN 3 – Goat Movement 2

MIN 4 – :45 Light Cardio Choice 2

MIN 5 – Rest

(No Measure)
GOAL: QUALITY | A little GOAT work to start off our deload week. There will be a sizeable reduction in volume and intensity this week — IT WILL BE OK. This is needed every now and then. For this GOAT workout, pick 2 movements (preferably gymnastics or light weightlifting) and complete about :35-:45 of intentional practice. In the light cardio, your choice on what you choose…as long as you mix it up! Have fun with this one and work those weaknesses!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

9/6 Cal Bike

6/6 SA KB Swing

6/6 SA KB Press

9 Single Ring Ring Rows

Skill

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK…

KB Snatch Progression

-SA KB Deadlift

-SA KB Upright Row

-KB Snatch Transition

-KB Snatch

into…

ON A 8:00 RUNNING CLOCK…

J-Technique Review Rope Climb

-Clamp Seated on Box

-Clamp and Stand from Box

-Hanging Knee Pull

-Jump, Clamp, Knee Pull, Stand

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.

**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

KB KG: (24/16)|(16/12)

C. STRENGTH / GYMNASTICS

Warm-up (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. Perform after your GPP and Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)