Saturday, February 9, 2019 - Train8nine
(305) 912-3963

Saturday, February 9, 2019

Community Fitness Workout – 9:00 am

Muscle Focus – Legs, Shoulders & Triceps

3 rounds of
50′ walking lunges
15 Push-ups

Fitness Metcon

Two rounds of 5 stations.  You will be at each station for 1 minute.  In that minute, attempt to complete as many repetitions as possible.

  • Minute 1 – Wall Ball Shots
  • Minute 2 – Abmat Butterfly Sit-ups
  • Minute 3 – Burpees (push-up less)
  • Minute 4 – Elevated Glute Bridges
  • Minute 5 – Russian Kettlebell Swings

Bonus Cardio Finisher – Team Row

Teams of two will take turns rowing 300-meter intervals for 10 minutes.


 

Metcon – 10:30 am

With a running clock in teams of two perform

0:00-10:00
200 Meter Run
12 American Kettlebell Swings
*One athlete completes a full round at a time

rest 2 minutes

12:00-22:00
200 Meter Run
6 Hang Power Snatch
*One athlete completes a full round at a time

rest 2 minutes

24:00-34:00
150 Ft. Farmer Carry Intervals, As Heavy As Possible
*One athlete completes a full round at a time

 

Fitness: Sub with DB Hang Snatches 35 / 20
Scaled: KB 35 / 20 – Snatch 65 / 50
Rx: KB 53 / 35 – Snatch 95 / 65
Elite: KB 70 / 53 – Snatch 115 / 80

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