Wednesday

23
Jun

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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Independence Fitness – Comp Training

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – 15 Up-Down Box Jump Overs (24/20)

MIN 3 – 25′ Handstand Walk

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:15 Knee to Chest Walk

:15 Toe Walk

:15 Heel Walk

:15 High Knees

:15 Butt Kickers

:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS

15 Toes to Bar

25 Slam Balls (30/20)|(20/10)

400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching

– Cobra Stretch

– Child’s Pose

– Pigeon (L/R)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200m Run

20 Single DB Burpees

200m Run

40 Single DB Step-Ups (24/20)*

200m Run

20 Single DB Burpees

*DB can be held any way for the Step-Ups.

(Score is Rounds + Reps)

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically target the upper back, shoulders, and lats / 10:00 indivvidual focus on anything that needs work.

(No Measure)