Tuesday

6
Jul

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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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

EMOM x 9 MINUTES

10 Walls Balls + 10 Up-Downs

*Pacing goal this week is 10+10 per minute. Still should finish the EMOM and be ready to handle the long conditioning immediately after.

-Immediately Into-

FOR QUALITY

1 Mile Run

2000m Row

100/80 Cal Bike

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Single Unders

10/10 Single Leg Romanian DL

5/5 DB Strict Press

Into…

2 ROUNDS

:30 High Jump Single Unders

10/10 Single DB Front Rack Lunges

5/5 DB Strict Press

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1- 8-10 DB Arnold Press

MIN 2- 10-12 Bent Over Row

*Loading should be moderate-heavy or heavy.

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

15 Air Squats

10 DB Split Jerk (50/35)|(35/20)

40 Double Unders

-12:00 Hard Cap-

(Score is Time)

C. STRENGTH / GYMNASTICS

Push Press (1. 5-5-3-3-1-1-1)

1. 5-5-3-3-1-1-1

Push Press*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (No Measure)

2. ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…specifically target the upper back, shoulders, and lats

(No Measure)