Thursday, February 7, 2019 - Train8nine
(305) 912-3963

Thursday, February 7, 2019

BIG ANNOUNCEMENT! 

All 8N OPEN Draftees that attend the LIVE DRAFT on Friday night will receive a FREE Macro breakdown (how much food to eat) and 75% discount off an INBODY bodyfat analysis ($20) by our Director of Nutrition and Sports Performance, Erik Bustillo R.D.

All macros and testing will be done at 8N during the DRAFT.  See Erik there.


TODAY IS THE LAST DAY TO REGISTER FOR THE OPEN DRAFT!

The draft list closes this evening at midnight.  Please see you coach on how to register!


TOMORROW, DUE TO OUR LIVE DRAFT, NO OPEN GYM TRAINING ON THE MAIN FLOOR AFTER 6:00 pm.

Thank you for your cooperation.


 

Lift 8N

3 x 10 @ 60% Sumo Deadlift against a band

Lightweight Prep for Metcon
3 rounds of
3 Thrusters (work up to weight)
3 Burpee Box Step-ups

Fitness
Perform the above Sumo DL and add 3 x 30 Frog Pumps

 

Metcon

”Under Pressure”

For time:
21 – 15 – 9
Thrusters
Burpee Box Jumps
*8:00 Cap

Fitness: 30 – 25 -20 Light DB Thrusters / 21 – 15 – 9 Burpee Box Jumps

Scaled: 65 / 50
Rx: 95 / 65
Elite: 115 / 80

Finisher

SSA: 4 x 25 Wide Stance Banded Pull-Throughs
SSA: 00:20 second Side Plank each side.

 

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