30
Jan
Thursday 30 Jan 20
KNH Powerhouse – HIIT
Warm-up
5min AMRAP
250m row
20 jumping jacks
then
high knees down
butt kicks back
lunge with a twist down
inch worms back.
then
pvc pass throughs, OH squat with pvc, twist with pvc, lat stretch, couch stretch, runners stretch. foam roll.
Weightlifting
Bent Over Row (with barbell)
3×3 warm up
flat back, slight bend in knees
6×6 (heavier load)
Metcon
Metcon (Time)
For Time
50 wall balls
25 toes to bar
75/50 cal on rower
100ft (down and back) walking single arm overhead lunge (heavy)
fit
50 wall balls
30 knees to elbows/knee raises
75/50 cal on rower
100ft (down and back) walking single arm overhead lunge (heavy)
beginner
25 wall balls
20 knee raises
50/25 cal on rower
100ft (down and back) walking single arm overhead lunge (heavy)
