Saturday

18
Dec

Saturday

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Independence Fitness – Comp Training

A. CONDITIONING

Metcon (Calories)

ON A 18:00 RUNNING CLOCK…

3:00 Bike EZ

3:00 Row EZ

3:00 Bike Mod

3:00 Row Mod

3:00 Bike Hard*

3:00 Row Hard*

*For the Hard Efforts, remain in control the entire time. Do not let your breathing get away from you. Think about this as 18:00 of slowly increasing effort in each new interval.

(Score is Cals)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt. Groiners

5 Bootstrappers

5 Pike Push-Ups

10 Jumping Air Squats

Immediately Into…

AMRAP x 4 MINUTES

10 Barbell DL

5 Hang Muscle Cleans

5 Shoulder Press

10 Push Press

Strength

Push Jerk (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk*

*Option to come from the floor or the rack.

(Score is Weight)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

HERO WORKOUT

“PARTNER DT”

10 ROUNDS FOR TIME*

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans

6 Push Jerks

*”You Go, I Go” style. Partner 1 completes a full round while Partner 2 rests.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

5 SETS

1:00 Strict Pull-Ups*

1:00 Rest

1:00 Kipping HSPU*

-Rest as Needed b/t Sets-

*Clear chin over the bar and clear extension of the elbow at the bottom in the Pull-Up. Clear extension and control at the top of the HSPU.

(Score is Reps)