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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (Time)

FOR TIME

18-12-6

Up-Down + Box Jump Over (24/20)

Hang Power Clean (135/95)

-Rest 2:00-

6-12-18

Up-Down + Box Jump Over (24/20)

Hang Power Clean (135/95)

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball

(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Mirror Burpees*

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

Partner 1 Completes…

100m Run

12 Wall Balls (20/14)|(14/10)

6 Burpees

While Partner 2…

Rests

P1 completes a full round while P2 rests then switch.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 Alt. Partner Plank “Hi-Fives”*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

20:00 of Mobility / Flexibility*

10:00 Upper Body

10:00 Lower Body

(No Measure)