MANAWA KAHA

This session is in the past.
  • Start Date:
    Thursday, 18 July 2024 at 9:30 am
  • Duration:
    60 Minutes
  • Instructors:

    Shania Berryman

    Ngawai Hawera

    Tui Tuner

  • Description:
    Manawa Nui ❤️‍🔥💪 Our functional movement class designed to push your fitness to the next level! Short bursts, high energy, and heart rates pumping—this session is all about building strength and stamina, one interval at a time. Let’s move with purpose and power!
  • Notes:
    Manawa Kaha 🚨 6 Week Block | week 3 *The goal for this new block is to build stamina under fatigue which sees us bringing back a cardio movement & mixing it with strength. Cardio will set the scene moving into high sets of strength or power to see how much we can improve our speed, moving under heavy weight. Week 3 Manawa Kaha *3 stations *8 minutes @ each station *2 minutes rest between stations *Weight @ your 8 RPE •Reps of 8 WHAKAMAHANA 12 minute clock *grab bands before starting & a BB 1-3 minutes MOBILITY 3-7 minutes Banded 7s 7-12 minutes empty BB Warm Up •6 Good Mornings •6 Strict Press •6 Front Squat •6 Back Rach Reverse Lunge NGĀ MAHI O TE RĀ STATION 1 Bike & Upper Body 1. 8 - DBL KB Strict Press on knees 2. 8 - Pull Ups or TRX/ Ring Rows 3. 8 each side - DBL KB Bent Over Row (feet together) 4. 8 - Empty BB Bicep Curls *8 cals on bike as fast as you can after each round GOAL: 3-4 sets 2min REST STATION 2 Run & Core 1. 8 - Hanging L sits ( no kipping) 2. 8 - Plated Get ups 3. 8 each side- BB Landmine Wood Chopper (on one knee) 4. 8 - Hollow rocks *60 Double Unders/ 80 Singles Skips GOAL: 3-4 sets 2min REST STATION 3 Rower & Lower Body 1. 8 - BB Front Squats 2. 8 each side- DBL DB Farmers Carry Bulgarian 3. 8 - DBL DB RDLs 4. 8 - DB Hip raises (tempo 2-1-2) *8/10 row as fast as you can GOAL: 3-4 sets