fbpx

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)

2 EASY/FLOW ROUNDS

5/5 Moose Antlers

5 Push-Up to Down Dog

10 Alt. Down Dog Toe Taps

5/5 Side Plank Rotations

Into …

2 ROUNDS

:45 Row

5/5 Single Arm DB Strict Press

10 No Push-Up Alt. Renegade Rows @ bodyweight

10 Push-Ups

Strength

Shoulder Press (10-8-6-10-8-6*)

*Start light, build to moderate. Second wave heavier than first.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200/150 Row

10 DB Push Press (50/35)|(35/20)

8 Alt. No Push-Up Renegade Rows

6 DB Deficit Push-Ups

(Score is Rounds + Reps)

KB DB: (22.5/15)|(15/10)