Monday

8
Aug

Monday

Independence Fitness – Functional Fitness AI

Warm-up

Warm-up (No Measure)

2 SETS

10 Step Ups

10 Slow Deadbugs

10 Bent Over TYI*

Into…

2 SETS

5 Box Jumps

10 Elbow Punches

5 Push-Up + Shoulder Tap

*This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms out to the sides to create the letter “T” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms up to create the letter “I” shape.

**Athletes will perform the Push-Up and then right into a Shoulder Tap on each side at the top of the Push-Up

Strength

Shoulder Press (1×1+ @ 95%)

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout

Metcon (1 Rounds for time)

4 SETS EACH FOR TIME

20 Box Jumps (20)

5 Strict Press (115/75)|(75/55)

15 Push Press

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

KG BB: (50/35)|(35/25)

Finisher

Metcon (No Measure)

FOR QUALITY

30 Slow Arm Haulers

(No Measure)