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Nefarious Fitness and Performance – NFX

Whakamahana – Warm-up

Warm-up (No Measure)

3 ROUNDS
1:00 Bike or Row*
10 Up-Downs
8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes)
10 Ring Rows

*Round 1 – EZ
Round 2 EZ-Mod
Round 3 Mod-Hard

Bench Press (10-8-6)

Tempo Wide Grip Bench Press @30X1*

*Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set, complete Max Reps of Diamond Push-Ups.

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Te Kaha – Strength

Hei Mahi – Workout

Metcon (AMRAP – Reps)

6 ROUNDS EVERY 3 MINUTES
24/18 Cal Bike or 30/24 Cal Row
Max Reps in the Remaining Time…

ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows

-Rest :30 b/t Sets-

(Score is Total Reps)