Thursday, June 28, 2018 - Train8nine
(305) 912-3963

Thursday, June 28, 2018

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We are exciting to announce the re-launch of our SWEAT9 class.  SWEAT9 is predominantly a cardio-respiratory based workout incorporating resistance bands, kettlebells, dumbbells and bodyweight movements.  It’s high-energy programming will leave you exactly as the name dictates.

SWEAT9 begins this coming Monday, July 2nd at 6:15pm.  Class will be capped at 16 people.  Please reserve your spot as soon as possible for the day you’d like to attend on Zen Planner.  Class is included in membership.  For your friends or family that would like to only join our SWEAT9 class, please speak to our staff about pricing.


 

Lift 8N – Push Day 2

Straight Sets: Every two minutes for six minutes perform:
14 Back Squats @ 60% / RTF 2.5

Circuit Sets: Every minute for six minutes perform:
Odd minute: 13 Barbell Overhead Press RTF 2.5
Even minute: 8 Bulgarian Squats

FFM:
Odd minute: 10 Strict Handstand Push-ups  *add depth if possible
Even minute: 10 One-legged Squats

 

Metcon

Today we will perform this Fight Gone Bad style workout.  You will move from station to station each minute performing AMRAP of that movement. There will be no rest between movements.  You will have a one minute rest between the two rounds. 

Three rounds of:

Station 1: Wall Ball Shots 20 / 10
Station 2: Dumbbell Push Press 35 / 20
Station 3: Box Jumps 24 / 20
Station 4: Push-ups
Station 5: Sumo Deadlifts 95 / 65
*scale loads as needed
*Elite: Station 2: HSPU

Rest one minute between each round. 

Count total reps and post on whiteboard.  

 

Supplemental Lift 

3 x 14 DB Skull Crushers RTF 1
3 x 14 Barbell Hip Thrusts RTF 1
3 x 14 DB Lateral Raises RTF 1
*go heavier than last week

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