Monday 3 Feb 20
Announcements
ATTENTION ALL MEMBERS!
Lifting class and open gym have been added to the schedule. Please refresh your app and look at your filters. Please make sure your lifting class is checked so you can see it on your app.
KNH Powerhouse – HIIT
Warm-up
performed with LIGHT kettlebells and at your own pace.
10 Push-up to Down Dog
10 Box Facing Step-ups
then
10 Kettlebell Romanian swings
10 air squats
then
10 Kettlebell Single Arm Bent Over Rows
10 Spiderman Stretch (deep runners stretch )
then
10 Box Facing Step-ups
10 Russian Kettlebell Swings
with pvc
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
couch stretch, frog stretch, lat stretch then foam roll and lax ball
Metcon
Metcon (Time)
For TIme
Rx:
50/35 Calorie Assault Bike OR
80/65 calorie row
30 Single Arm Dumbbell Hang Clean and Jerk
30 Single Dumbbell Goblet Squats
30 Single Arm Dumbbell Hang Clean and Jerk
50/35 Calorie Assault Bike
OR
80/65 calorie row
FIT:
40/25 Calorie Assault Bike
or
70/55 calorie row
20 Single Arm Dumbbell Hang Clean and Jerk
20 Single Dumbbell Goblet Squats
20 Single Arm Dumbbell Hang Clean and Jerk
40/25 Calorie Assault Bike
or
70/55 calorie row
Burn:
50/35 Calorie Row
20 Single Arm Dumbbell Hang Clean and Jerk
20 Single Dumbbell Goblet Squats
20 Single Arm Dumbbell Hang Clean and Jerk
50/35 Calorie Row
