Announcements
Punga Celebration
Friday 24 June
We will be having one class at 10am to 11am. After this class we will put on a pancake breakfast to come together, reflect on the year thats been and set some new goals for the the year ahead.
More info will be posted in our Team page
Nefarious Fitness and Performance – NF METCON
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
:30 Bike (EZ Pace)
5 Air Squat + Broad Jump
5 Push-Up to Down Dog
10 Alt. Deadbugs
1:00 REST
AMRAP x 3 MINUTES
:30 Bike (Mod Pace)
5 Barbell Front Squat
5 Barbell Strict Press
10 Alt. Bird Dogs
Strength
Thruster (Moderate-Heavy 5-Rep)
ON A 12:00 RUNNING CLOCK …
Build to a Moderate-Heavy 5-Rep Thruster
(Score is Weight)
Workout
“THE EQUALIZER” (Time)
FOR TIME
40/30 Cal Bike
10 Thrusters (135/95)|(95/65)
20 Sit-Ups
30/25 Cal Bike
20 Thrusters (115/75)|(75/55)
40 Sit-Ups
15/12 Cal Bike
30 Thrusters (95/65)|(65/45)
60 Sit-Ups
(Score is Time)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (52.5/35)|(35/25)
KG BB3: (42.5/30)|(30/20)
NOTE: Throwback week! This is a NEW remix of THE REGULATOR last seen 10/8/2019.
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
40/30 Cal Bike
20 Thrusters (135/95)|(95/65)
20 Sit-Ups
40/30 Cal Bike
30 Thrusters (115/75)|(75/55)
20 Sit-Ups
40/30 Cal Bike
40 Thrusters (95/65)|(65/45)
20 Sit-Ups
*P1 works while P2 rests. During the Sit-Ups, partners complete 20 Sit-Ups each at the same time. Split all other work as needed.
(Score is Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (52.5/35)|(35/25)
KG BB3: (42.5/30)|(30/20)