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 – Comp Training
A. CONDITIONING
Metcon (No Measure)
EMOM x 10 MINUTES
100m Sprint
-Rest 5:00-
E2MOM x 10 MINUTES
400m Run
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 2 MINUTES
10 Scap Push-Ups
10 Scap Pull-Ups
5 Inch Worms (No Push-Up)
Into…
AMRAP x 3 MINUTES
10 Empty Barbell Strict Press (2121)
10 Scap Pull-Ups
8 Tight Kip Swings
Into…
AMRAP x 3 MINUTES
10 Strict Press (1111)
5 Kipping Swings
5 Strict Pull-Ups
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups
*Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination. For advanced athletes, utilize a strict 1111 tempo in both movements.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES*
10 Push Press (135/95)|(95/65)
10 Chest to Bar Pull-Ups
*At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Deadlift (3-3-3-3-3)
3-3-3-3-3
TNG Deadlift
(Score is Load)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
21-18-15-12-9
Deadlift (275/185)
Calorie Bike
(Score is Rounds + Reps)