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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)

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)