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 – NFX
Warm-up
Warm-up (No Measure)
200m Run
Into…
2 ROUNDS
12 Banded Pull Aparts
10 Scap Pull-Ups
8 BB Good Mornings
Into…
100m Run
1-2 ROUNDS (Time Permitting)
10 Banded Face Pulls
8 Kip Swings
6 BB Deadlifts
Extended Warm-up
Metcon (No Measure)
3 SETS*
5-7 TNG Deadlifts**
-Rest :30-
2-3 Kip Swings
+
2-3 Chest to Bar Pull-Ups
*1 SET = Deadlifts + all Pulling Movements.
**Start Light and end Moderate. Reps must be Touch and Go.
-Rest As Needed b/t Sets-
(No Measure)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 C2B Pull-ups
15 Deadlift (80/60)|(60/40)
400m Run
Optional Finisher
Metcon (No Measure)
4 SETS
20 Hollow Body Rocks
1:00 Side Plank*
-Rest 1:00 b/t Sets-
*Alt. Sides each Set.
(No Measure)