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Nefarious Fitness and Performance – NFX

Whakamahana – Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Lunge-Lunge-Squat

5 Strict Press w/ :02 OH Hold

5 Up-Downs

8 Scap Pull-Ups

Into…

2 ROUNDS

5 Barbell Front Squats*

5 Barbell Push Press*

5 Burpees

10 Kip Swings

*On 2nd RND combine movements and complete 8 Thrusters.

Hauroa Whakamahana – Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3 Thrusters*

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Kip Swing

+

1 Big Kip Swing

+

1-2 Jumping Chest to Bar Pull-Ups

*Start with an empty bar and end at workout weight.

(No Measure)

Hei Mahi – Workout

NEFARIOUS MID WINTER THROW DOWN WORKOUT 22.4 (Time)

15 ROUNDS FOR TIME

1 Ring Muscle-Up

3 Thrusters (60/42.5)|(42.5/30)

6 Burpee Over Bar

(Score is Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up

NEFARIOUS MID WINTER THROW DOWN WORKOUT 22.4 ADJUSTED (Time)

15 ROUNDS FOR TIME

2 Jumping Chest to Bar

3 Thrusters (42.5/30)|(30/20)

6 Burpee Over Bar

(Score is Time)