fbpx

Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Up-Downs

5 Scap Pull-Ups

5 Ring Rows

:30 Plank Hold

Into…

AMRAP x 3 MINUTES

3 BB RDL

3 BB Bent Over Row

3 BB High Pulls

3/3 Elbow Punches

Akoranga – Skill Learning

Metcon (No Measure)

1.) 2 SETS

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swings

+

1 Hips to Rings

+

1 Ring Muscle-Up

(No Measure)

Hei Mahi – Workout

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Ring Muscle-Ups

Power Cleans (90/65)|(65/45)

(Score is Total Reps)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up