Wednesday

27
Apr

Wednesday

Independence Fitness – Comp Training

A. CONDITIONING

Metcon (AMRAP – Reps)

7 SETS ON A 2:00 CLOCK…

200m Run

Max Rope Climbs in Remaining Time…

-Rest 1:00 b/t Sets-

(Score is Reps)
GOAL: Nothing fancy today…just a pure mix of basic cardio and complex gymnastics. I love these tests…how well can you keep up your skill when you’re gasping for air. Can you get 3 climbs in per set? Are you struggling to get 1? Fittest in this workout should be getting 3 for all 7 sets.”

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

10 Bootstrappers

10 Alt Samson Lunges

10 Push-Up to Pike

Into…

EMOM x 6 MINUTES

MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2

MIN 2 – :45 Bike

*1st Round = Bodyweight Goodmorning / Alt Reverse Lunges

2nd Round = KB Sumo DL / Alt Cossack Squats

3rd Round = KBS / Goblet Lunges

Workout

Metcon (1 Rounds for time)

EVERY 5:00 x 5 SETS*

20 Russian KB Swings (70/53)|(53/35)

20 Alt. Goblet Reverse Lunges

30/25 Cal Bike

*Rest remaining time before next set

(Score is Slowest Set)

KG KB: (32/24)|(24/16)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Pidgeon Pose (L/R)

2:00 Frog Stretch

2:00 Saddle Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS*

2 Push Jerk

+

2 Split Jerk

*Keep all sets moderate-light or moderate. Crisp and perfect mechanics.

(Score is Weight)
GOAL: Skill and speed. Perfect movement with fast and aggressive action. Start light and only build to moderate. This should be light, fast, and crisp. Reset between each rep. Think about 4 distinct movements. Do not cycle the barbell.”