Monday 3 Feb 20

3
Feb

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