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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (Distance)

E2MOM x 16 MINUTES

MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row*

MIN 3 & 4 — Max Distance HS Walk

*DB Box Step-Overs (50/35)|(24/2)

(Score is Lowest Distance)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS…

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

:20 Pike Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*

*May progress to Rows in the top of the Push Up as desired by the athlete.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)

C. STRENGTH / GYMNASTICS

Clean and Jerk (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean & Jerk

(Score is Load)

Metcon (No Measure)

EMOM x 7 MINUTES

3-5 Reps of Power Clean & Jerk (Use Same Load as 10RM)*

*Athlete should choose number of reps they can completely crisply EMOM.

(No Measure)