Thursday 6 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

4x

empty barbell warm up

4 snatch grip deadlift

4 ground to overhead

4 OH squat

banded shoulder stretch (band on rig), tricep stretch, arm circles, shoulder rolls, couch stetch, runners stretch foam roll and lax ball.

Weightlifting

Snatch Grip Deadlift

Grip and hip snap work.

3×3 warm up

5×5 at 65%ish of 1rm of DL

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP
14 wall balls

14 wall ball sit ups

14 wall ball step ups