Saturday

1
May

Saturday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

Please download our virtual meeting/class platform.

Apple: https://itunes.apple.com/us/app/id546505307

Android: https://play.google.com/store/apps/details?id=us.zoom.videomeetings

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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Live Zoom at Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

2 Ring Rows or DB Bent Over Row

4 Scap Push-ups

6 Alt. Lunges w/ Twist

8 Step-ups or Air Squats

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows

MIN 2 – 5 DB Push-ups or Hand Release Push-ups

MIN 3 – 5 DB Tempo Goblet Squat (22X2)

(No Measure)

Strength – HOME

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 10 DB Upright Rows

MIN 2 – 7 DB Push-ups or Hand Release Push-ups

MIN 3 – 5 DB Tempo Goblet Squat (22X2)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Strict Pull-ups

5 DB Deficit Push-ups

7 Box Jumps (20)*

*20″ for all athletes

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 DB Deficit Push-ups

10 DBL DB Hang Snatch

15 Jumping Lunges

(Score is Rounds + Reps)