Sunday

16
May

Sunday

Announcements

Independence Fitness is closed until further notice under executive order 20-71 by the Governor of Florida

Please monitor our gym social media and your email for regular updates for your continuing training plan

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
http://cfiorlando.com/supps

Independence Fitness – Live Zoom at Home Training

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

5 Inch Worms + Push-Up

5 Cal Bike or 30 Jumping Jacks

10 Alt. Groiners

Into…

AMRAP x 2 MINUTES

5 Burpees

5 Cal Bike or 30 Mountain Climbers

10 Lunges

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Back Rack Split Squats (R)

MIN 2 – 12 Back Rack Split Squats (L)

MIN 3 – :40 Plank Hold

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Front Rack Split Squats (R)

MIN 2 – 12 DB Front Rack Split Squats (L)

MIN 3 – :40 Plank Hold

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 FOR 5 SETS

15/12 Cal Bike

12 Back Rack Reverse Lunges (155/105)|(115/75)

(Score is Each Round for Time)

Workout – HOME

Metcon (5 Rounds for time)

Every 2:30 FOR 5 SETS

50 Double Unders

16 DB Reverse Lunges

(Score is Each Round for Time)