Tuesday

30
Mar

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Plate G2OH

:30 Plate OH Hold

25 Plate Hops

5 Push-up to Pike

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Bench Press (Light-moderate)

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold or HS Hold

-Short Rest b/t Each Set-

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DB Bench Press

MIN 2 – 10-15 Diamond Push-ups

MIN 3 – :30 Wall Walk Hold or HS Hold

-Short Rest b/t Each Set-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

MAX DB Bench Press(35/20)|(20/15)*

*Each break complete 7 Burpees.

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run

15 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

MAX DB Bench Press

(Score is Reps)

-2:00 Rest-

AMRAP x 6 MINUTES

100m Run

7 Burpees

10 Alt DB Snatch

(Score is Rounds + Reps)