Saturday
Announcements
Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20
We are still offering Live virtual workouts if you prefer them
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
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Independence Fitness – Comp Training
A. CONDITIONING
Metcon (Time)
FOR TIME
400m Run
30 Toes to Bar
30 Alt DB Snatch (50/35)
30 Single DB Lunges
10 Muscle-Ups
400m Run
10 Muscle-Ups
30 Single DB Lunges
30 Alt DB Snatch
30 Toes to Bar
400m Run
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
5 Clean Deadlifts
5 Elbow Punches
5 Hang Muscle Cleans
5 Shoulder Press
Into…
AMRAP x 3 Minutes
5 Good Mornings
5 Hang Power Cleans
5 Push Press
Strength
Metcon (Weight)
3/3-3/3-3/3
Hang Power Clean Then Jerk*
*Start moderate and build in small increases. Perform 3 Hang Cleans then 3 Jerks without dropping the bar between movements.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS
AMRAP x 3 MINUTES
3 Hang Power Cleans (135/95)|(95/65)
6 Air Squats
3 Burpee Over Bar
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body..10:00 specifically target hips and hamstrings / 10:00 specifically target the upper back, shoulders, and lats.
(No Measure)