Wednesday

28
Apr

Wednesday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3…and so on

Up-Down

Single DB High Pull

Air Squat

Strength

Metcon (Weight)

EMOM x 6 MINUTES

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Front Squat

*Keep loading moderate.

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY 1:00 FOR 8 SETS

4 DB Hang Power Cleans

3 DB Power Cleans

2 DB Front Squats

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Hang Power Cleans (95/65)|(65/45)

7 Ring Rows

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

5 Hang Power Cleans (135/95)|(95/65)

7 Pull-ups

100m Run

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 DB Hang Power Cleans

10 DB Bent Over Row

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

10 DB Hang Power Cleans

10 DB Bent Over Row

100m Run

(Score is Time)