Wednesday
Announcements
Independence Fitness is NOW OPEN for in person training inside the gym 5/18/20
We are still offering Live virtual workouts if you prefer them
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
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Row or 100m Run
10 Air Squats
6/6 SA DB Bent Over Row
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS
1 Hang Power Clean
+
1 Power Clean
+
2 Front Squats
(Score is Weight)
Strength – HOME
Metcon (Weight)
EVERY 1:00 x 10 SETS
3 DB Hang Power Clean
+
3 DB Power Clean
+
3 DB Front Squats
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 7 Power Cleans (Athlete Choice)*
MIN 2 – 35 Air Squats
MIN 3 – 16/13 Cal Row
*Power Clean Starts moderate and then can build every round or every other round.
(Score is Weight)
Workout – HOME
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 DB Power Cleans
MIN 2 – 35 Air Squats
MIN 3 – :45 Mountain Climbers or Jumping Jacks
(Score is Weight)