Thursday

8
Sep

Thursday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

AMRAP 10:

10/8 cal row

15 tuck ups

10/8 cal row

:30 handstand hold OR

unassisted plate hold over head

*unassisted plate hold means not leaning up against a wall or a box

Skill

Double Unders Practice (No Measure)

If you DO NOT have double unders:

50 unbroken single unders

Power jumps – work on getting nice and high

Penguin jumps – one big jump, two leg slaps

Single, Double, Single, Double – singles should be BIG jumps

Work on stringing doubles together – avoid piking and bending knees, focus on keeping elbows in tight

If you DO have double unders:

EMOM 10:

Odds: 30-50 Double unders

Evens: 3-5 DBall Cleans

*the EMOM is ONLY for individuals who can string 20 or more consecutive double unders together.

Workout

Metcon (Time)

For time:

1,000 / 800m row

50 GHDSU

50 Strict HSPU

50 GHDSU

1,000 / 800m row

GHDSU

L1: GHDSU

L2: Sit Ups 20 / 14

L3: Sit Ups 14 / 10

HSPU

L1: Strict

L2: Kipping

L3: Seated DB Press 35 / 25 (not leaning against anything)