Tuesday, December 4, 2018 - Train8nine
(305) 912-3963

Tuesday, December 4, 2018

image

Updates and Announcements

SWEAT9 – Monday thru Thursday, 6:15pm
Next Gen Youth Program – Tuesday, 5:15pm (ages 7 – 12 y/o)
Gluteus Club – Monday thru Thursday, 7:15pm
8NINE Rounds (boxing) – Monday thru Thursday, 7:55pm

These classes are included with 8N membership.  There is a $20 drop-in to non-members.

This Saturday and Sunday we will be closed due to a seminar.



Skill  

Toes-to-Bar

Elite / Rx: In seven minutes accumulate as many reps as possible.

 

Metcon

In 20 minutes on the clock with 1 Kettlebell perform as many rounds / reps as possible of:

10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Reverse Lunges Right
4 KB Front Rack Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements

Elite / Rx: 53 / 35
Scaled: 35 / 20

Post total rounds and reps to whiteboard.

Top