Wednesday
Announcements
NEW CLASS 5:30am Class is here Tuesday, Wednesday, Thursday.
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https://cfiorlandomembers.com/referral
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Independence Fitness – Comp Training
A. CONDITIONING
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
MIN 1 – :50 Cardio Choice (Light-Moderate)*
MIN 2 – :50 Ring Muscle-Ups**
*Nasal Breathing only. Work at a slightly increased pace compared to your warm-up pace.
**For the :50 of RMU…Work :20 / Rest :10 / Work :20
(Score is Reps of RMU)
Goal: Purely focus on your RMUs today. What reps are you able to hold in the :20 period through this workout. During the :10 rest, get used to staying directly under the rings…do not walk around. This is critical in workouts, keep your workout area SMALL.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS (8:00 CAP)
100m Run (INCREASING PACE)
10 SB Deadlifts
10 Scap Push-Ups
Into
2 ROUNDS
:30 Bike (INCREASING PACE)
10 SB Push Press
5 Push-Ups
:30 Plank
Workout
Metcon (Time)
5 SETS FOR TIME
200m Run
15 Hand Release Push-Ups
20 Slam Balls (30/20)|(20/10)
15/12 Cal Bike
-Rest 1:00 b/t Sets-
(Score is Total Time)
KG SB: (15/10)|(10/5)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
50′ Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)