Tuesday

22
Jun

Tuesday

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 – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

8:00 Run for Distance

8:00 Row for Distance

8:00 Bike for Distance

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Moose Antlers/Arm

Into…

2 ROUNDS

5 Clean Grip Deadlift

5 Hang Muscle Cleans

10 Alt Elbow Punches

5 Front Squats

Strength

Metcon (Weight)

5 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

+

3 Front Squat

*Start Moderate and Build to Heavy

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Hang Squat Cleans (135/95)|(95/65)

35 Sit-Ups

(Score is Time)

C. STRENGTH / GYMNASTICS

Back Squat (Heavy 3 then 5×3)

FOR LOAD

Build to Heavy Set of 3 Back Squat then Perfrom 5×3 at that weight.

(Score is Weight)

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10 Strict Pull-Ups

MIN 2 – 20 Push-Ups

(No Measure)