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KNH PowerHouse Fitness Center

  • 4.7 3 ratings

What are KNH PowerHouse Fitness Center 's services in Eel River Bar First Nation ?

Welcome to KNH Powerhouse in Eel River Bar, New Brunswick original Strength & Conditioning gym and premier powerlifting & strongman. Our Gym is located...

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Last Posts
I ate to much
WOD, 2021-11-25
KNH Powerhouse – HIIT Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3 sets 1 min row (easy pace) 5 Alt. V-ups (each side) 5 Wallballs (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups **2. Workout Prep** 1 set 5/4 Calorie Row 3 Toes to Bar 5 Wall Balls... Read More
Armistice day
WOD, 2021-11-10
KNH Powerhouse – HIIT Warm-up Bike or ski erg 6 min EMOM 10 seconds fast pace then nice and slow for the rest of the minute Stretching Take 5 Weightlifting 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Rounds and Reps) 11 rounds for time 11 mountain climbers 11 air squats 11 hand... Read More
What is this
WOD, 2021-10-14
KNH Powerhouse – HIIT Warm-up 5 min plyo Jumping drills Stretching Take 5 Weightlifting Between all sets do 5 pushups and 5 pullups Dombbell bench (5 sets 10-12) One arm at a time Dumbbell Clean (4 sets of 8) Metcon 5 rounds for time down and back sand bag 12 push press 95 12 box... Read More
Fix the mess
WOD, 2021-09-29
KNH Powerhouse – HIIT Warm-up 2 Rounds: 12 Lunge Elbow to the Floor (Total) 6 Inchworms 12 Jumping Air Squats stretch Aerobic Capacity rowing 4 sets: 400m at moderate pace, 600m at easy pace -Rest: 90sec b/t sets- Metcon Metcon (Time) Let’s honor today9 rounds 30 DU 21 Thrusters 55/85
Never skip a Monday!
WOD, 2021-09-25
KNH Powerhouse – HIIT Warm-up 5 min skipping practice Stretching Take 5 min to strech Weightlifting Squat Clean (work up to 100 %) 12min AMRAP (AMRAP – Rounds and Reps) 21 air squats 15 pushups 9 thrusters
Back to it
WOD, 2021-07-18
KNH Powerhouse – HIIT Warm-up 8 min AMRAP 1 min cardio On the minute do 5 burpees Shoulder Press (4×4 @ 75% 1 rm) Between sets do 15 triceps band pulldowns. Metcon Metcon (Time) for time24-18-12-6 Wall balls dB snatch alternating 50/35 Cash Out 200 skips 50 push-ups 100 sit-ups
memorial day murph
WOD, 2021-05-29
KNH Powerhouse – HIIT Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
Pre FRIDAYYYYY
WOD, 2021-03-10
KNH Powerhouse – HIIT Warm-up 2 Rounds: 1:00 High Knees 20 Bodyweight RDLs 10 Air Squats stretch Metcon Metcon (Time) Swordfish10 sets: 300m/250m Row or ski (OR 300m Run) 12 Lateral Burpees Over the Rower (or Over a Dumbbell) After Party 4 rounds 10 tempo push-ups (2:0:2:0) (perfect form) 10 tempo body weight rows (2:0:2:0... Read More
Don’t give up now.. you are half way there!
WOD, 2021-03-02
KNH Powerhouse – HIIT Warm-up 2 Rounds: 500m Ski (OR 250m Row OR 200m Jog) 10 banded squats 15 V Ups stretch Gymnastics 5×5 weighted strict pull up 5×10 Barbell Curls (moderate weight) 5×15 Banded Pull Aparts Metcon Metcon (Time) Swordfish5 rounds for time 21/15 Calorie Ski (OR another Machine OR 25 Push Ups) 15... Read More
Wednesday.. hump day!
WOD, 2020-12-29
Tough as Nails Weightlifting Floor Press (2×2 take 15 min to get to 2 rep MEU (max effort)) Metcon 3 sets 25 banded pull downs 25 seated DB shoulder press Gymnastics 2 sets of banded push ups.. til failure. Metcon Metcon (Time) For time3 rounds yolk walk down 20 sand bag squats practice yolk walk... Read More
saturday fun
WOD, 2020-11-13
KNH Powerhouse – KNH Ignite Warm-up Metcon Metcon (Time)
Axel Rose
WOD, 2020-09-23
KNH Powerhouse – HIIT Warm-up 10 min AMRAP 10 slam balls 10 pushups 10 alternating reverse lunges 10 sit-ups Stretching 10 min Weightlifting Deadlift (5×5) Heavy chains or bands for deadlifts Strongman implements
What’s on your back?
WOD, 2020-09-22
KNH Powerhouse – HIIT Warm-up 10 min EMOM 5 air squats Down and back bear crawl Stretching 10 min Weightlifting Back Squat (5×5 ) Work to a heavy set of 5. 85% ish Log only your heaviest set of 5 Strongman implements The farmers market Farmers carry heavy Pick something heavy Farmers carry heavy Do... Read More
Grab the bull by the horns
WOD, 2020-09-21
KNH Powerhouse – HIIT Warm-up 6 min AMRAP 10 walking lunges 10 air squats 10 wall balls Stretching 10 min Strongman implements Sand bags. Say no more After Party Bands bands bands
Rice Krispies
WOD, 2020-08-27
KNH Powerhouse – HIIT Warm-up 3 rounds of 10 Lunges with a twist 10 alternating RDL 10 down dog to cobra 10 wall balls Stretching 10 min Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# EMOM Snap, Krackle, Pop EMOM 14 min 5 sit-ups 3 burpees 5 V-ups
I love this workout
WOD, 2020-07-13
KNH Powerhouse – HIIT Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance... Read More
You ready for it?
WOD, 2020-06-22
KNH Powerhouse – HIIT Warm-up 3 rounds: 50 Single Unders 50′ Banded Lateral Side Step (R/L) 50′ Banded Monster Walk (Forward/Backward) 10 Banded Air Squats Metcon Metcon (AMRAP – Reps) 8 Sets AMRAP 1:30 10 Thruster 75/55 Max Reps Double Under (or singles) -Rest 0:30 b/t sets- Cash Out Cuff and Pivot seated Resistance Band... Read More
Monday
WOD, 2020-06-21
KNH Powerhouse – HIIT Warm-up 3 rounds 10 inchworms 200m jog (350 light row) 20 alt v-ups stretch Weightlifting Clean (2×2 then 4×5 no more than 75%) Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP75′ farmer carry (heavy kb) 15 push ups 200m run (350 row)
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