Tuesday
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
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Ring Rows or 5 DB Bent Over Rows
5 Push-ups
5 Hanging Knees to Chest or 5 Sit-ups
3 Burpees
Strength
Shoulder Press (5RM)
ON A 12:00 RUNNING CLOCK…
Build to a 5RM Strict Press
(Score is Weight)
Strength – HOME
Metcon (Weight)
6 SETS ON A 12:00 CLOCK…
10 DB Tempo Strict Press (1111)
10 Push-ups
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press (135/95)|(95/65)
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
400m Run
40 V-ups
30 DB Hang Power Cleans
20 Push-ups
10 DB Push Press
(Score is Rounds + Reps)