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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

60/50 Cal Bike

-Rest 4:00 b/t Sets-

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS (12 MIN CAP)

1:00 Bike (Increasing Pace Each Round)

5/5 Single Arm DB Strict Press

:30 Bar Hang

5 Inchworms

-THEN –

2 ROUNDS

1:00 Bike (Increasing Pace Each Round)

10 Plank Pike-ups

:30 DB Overhead Hold

15 Sit-ups

Strength

Shoulder Press (1-1-1-1-1)

1-1-1-1-1

Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

40-30-20

Cal Bike

12-12-12

DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

(Score is Time)

C. STRENGTH / GYMNASTICS

Front Squat (3×2)

3×2

Front Squat*

*Perform at same heavy weight across

(Score is Weight)

Push Press (3×2)

3×2

Push Press

*Perform at same heavy weight across

(Score is Weight)