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6
Jan

Tuesday

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Independence Fitness – Comp Training

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A. CONDITIONING

Metcon (Time)

FOR TIME

40-30-20-10*

Single DB Box Step Up (50/35)

*50′ HS Walk After Each Set

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Easy Bike

20 Alt. Groiners

20 KB Deadlifts

into…

2 ROUNDS

1:00 Moderate Bike

16 Alt. Lunge Steps (Bodyweight)

12 RKB Swings

into…

3 ROUNDS

:30 Hard Bike

8 Goblet Lunges

6 American KB Swings

Workout

Metcon (4 Rounds for reps)

4 SETS

2:00 Max Cal Bike

1:00 KB Swing (53/35)|(35/26)

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

“TABATA”

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 3 Burpee Muscle-Ups

MIN 2 – 5 Power Snatch (155/105)

(No Measure)