Thursday
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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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
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Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional Fitness
Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Pull-ups or DB Suitcase Shrugs
10 Knee Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
1 ROUND
20 Shoulder Taps
10 Hand Release Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
1 ROUND
10 DB Strict Press
10 Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (1111)
(Score is Weight)
Strength – HOME
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
80 DB Floor Press*
*Every 20 Reps complete 10 Diamond Push-ups.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 DBL DB Hang Snatch
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)