Wednesday

14
Jul

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

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

4 SETS FOR QUALITY

5-7 Ring Muscle-Ups

40/35 Cal Row

-Rest 3:00 b/t Sets-

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Chin-Up Grip Scap Pull-Ups

8/8 DB Swings

6 Medball Front Squats

6 Medball Push Press

Skill

Metcon (No Measure)

4 SETS ON A 12:00 RUNNING CLOCK

5-7 Strict Knees to Chest

:30 L-Hang or Tuck-Hang on Bar

(No Measure)

Workout

Metcon (Time)

AMRAP x 15 MINUTES

10 Alt. DB Hang Split Snatch (50/35)|(35/20)*

15 Knees to Elbow

20 Wall Balls

*Arms alternate each rep, athlete can choose which leg to split.

(Score is Time)

C. STRENGTH / GYMNASTICS

Power Snatch (5-5-3-3-1-1-1)

1. 5-5-3-3-1-1-1

Power Snatch*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (No Measure)

2. EMOM x 8 MINUTES

:45 Ring FLR

(No Measure)