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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)