Tuesday

11
May

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

View Public Whiteboard

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)