Saturday

17
Jul

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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https://cfiorlandomembers.com/cfics1

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Buy supplements
http://cfiorlando.com/supps

Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

“FLIGHT SIMULATOR” (Time)

FOR TIME

5-10-15-20-25-30-35-40-45-50..and back to 5 by 5 reps

Double Unders

*All sets must be performed unbroken.

-15:00 Hard Cap-

(Score is Total Time)
*Everytime you miss, perform :15 of a Wall Supported HS Hold after the workout. Ex: if you miss 6 times, you own 3:00 of a HS Hold.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:15 Butt Kickers In Place

:15 High Knees

:15 Lateral Hops

:15 Jumping Jacks

Into…

3 ROUNDS

10 Clean Deadlifts

10 Hang High Pulls

10 Hang Muscle Cleans

Strength

Power Clean (2-2-2-2-2)

2-2-2-2-2

Power Clean*

*Start Moderate and Build to Heavy

(Score is Load)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25 Russian KB Swings (70/53)|(53/35)

200m Run

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Calf Release on KB

2:30 Seated Forward Fold

(No Measure)

C. STRENGTH / GYMNASTICS

Split Jerk (5-5-3-3-1-1-1)

1. 5-5-3-3-1-1-1

Split Jerk*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (Weight)

2. EMOM x 8 MINUTES

:30 Front Rack Barbell Hold in Dip Position (Use Load from Heaviest Set of 3)

(Score is Weight)