Wednesday

26
May

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

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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)