Tuesday

27
Apr

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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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)

EMOM x 20 MINUTES*

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Distance HS Walk

*Goal of this session is an easy sweat and skill development.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate) or High Knees

:30 Forward Shoulder Shrugs

:30 Backward Shoulder Shrugs

10 Up-Downs

10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2: Right Leg Single Unders

R3 & R4: Left Leg Single Unders

R5 & R6: Single Unders

R7 & R8: Penguin Taps

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)

C. STRENGTH / GYMNASTICS

Shoulder Press (5-5-5)

5-5-5

Strict Press*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

(Score is Weight)