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31
Aug

Tuesday

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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Goat #1

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – Goat #2

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

4 Inch Worms

6 Bootstrappers

8 Groiners

Into…

AMRAP x 4 MINUTES

5 Med Ball Power Clean

5 Med Ball Lunges

5 Med Ball OH Press

20 Shoulder Taps

Strength

Back Squat (1×6 / 1×4 / 1×2)

BACK SQUAT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH (:20 on /:10 off)

TABATA 1 – Max WB Front Squats (20/14)|(14/10)

TABATA 2 – Max Push-Ups

TABATA 3 – Max Wall Balls

-Rest :30 b/t Each Tabata-

(Score is Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take a 20-30 minute walk outdoors and reflect on your goals. With the recent Open date set for Feb 2021…What does success mean for you? What do you want your training intention to be daily?

(No Measure)