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)
AMRAP x 4 MINUTES
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 Slam Ball Deadlifts
6 Slam Ball Front Squats
Into…
2 ROUNDS
10 Box Jumps w/ Step-Down
8 Push-Up to Pike
8 Slam Balls
Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off 1RM. Deload Week.
Week 8 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Slam Balls (15/10)|(10/5)
(Score is Rounds + Reps)
Optional Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Alt. Plank Slam Ball Taps
40-30-20-30-40
Slamball Russian Twists
(Score is Time)