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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 – NFX

Warm-up

Warm-up (No Measure)

1 ROUND (12:00 CAP)

:45 Row w/ Legs Only

50 Single Unders

12 Alt. Dead Bug

12 Alt. Cossack Squats

8/8 Single Arm DB Strict Press

Into…

1 ROUND

:45 Row w/ Legs + Hips Only

30 High Jump Single Unders

12 Hollow Rocks

12 Slow Air Squats

:20/:20 Single Arm DB OH Hold

Into…

1 ROUND

:45 Row

30 Fast Single Unders

12 Alt. V-Ups

12 Single DB Front Squat*

8/8 Single Arm DB Push Press

*Switch arms halfway through the reps.

Workout

Metcon (Time)

FOR TIME

100-75-50-25

Double Unders

60-50-40-30*

Cal Row

40-30-20-10

Alt. V-Ups

20-15-10-5

DB Thrusters (35/20)|(20/15)

*Alt. Cals: 48-40-30-24.

(Score is Time)

KG DB: (15/10)|(10/7.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

100 Double Unders

60/48 Cal Row

40 Alt. V-Ups

20 DB Thrusters (35/20)|(20/15)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)