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
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)