Saturday

8
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

200m Row or 100m Run

30 Mountain Climbers

20 Jumping Jacks

10 Plate or 10 DB Deadlifts

Strength

Metcon (Weight)

3 SETS

P1 – 20 Front Rack Lunges*

P2 – MAX Plank Hold

-Rest 1:30 b/t Sets-

*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.

(Score is Weight)

Strength – HOME

Metcon (Weight)

3 SETS

20 DB Front Rack Lunges

1:30 Plank Hold

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

P1 Completes…

12 Plate G2OH (45/35)

10 Plate OH Lunge

8 Up-downs

P2 Completes…

MAX Cal Row

*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.

(Score is Cals)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 14 MINUTES

200m Run

12 DBL DB G2OH

10 DB Front Rack Lunge

8 Up-Downs

(Score is Rounds + Reps)