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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Bike

10 Box Jumps (30/24)

5 Unbroken Ring Muscle-Ups*

*Adjust to a number that you can do unbroken when fresh with relative ease.

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (5:00 CAP)

20 Single Unders

5 Slow V-Ups or Tuck-Ups

20 Single Unders

5 Slow Barbell RDL

Workout

Metcon (Time)

FOR TIME*

100 Double Unders

50/40 Cal Row

100 Double Unders

50 Toes to Bar

100 Double Unders

50 Burpees

*Every 2:00 beginning at 0:00, complete 3 TNG Deadlifts (AHAP)

(Score is Time)

Finisher

Metcon (No Measure)

FOR QUALITY

Accumulate 3:00 in Weighted Plank (45/35)|(35/15)*

*Every time you break, 30 Bodyweight Russian Twists.

(No Measure)

C. STRENGTH / GYMNASTICS

Push Press (1×5 / 1×3 / 1×1+)

PUSH PRESS

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Hike, Walk, or Jog with 20# Weight Vest Outdoors if Possible

(No Measure)