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Tuesday

Nefarious Fitness and Performance – NF METCONWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES :30 Bike (increase pace every round) 6 Scap Push-Ups 6 Alt. Box Step-Overs Into … 2 ROUNDS 4 Bodyweight Renegade Rows* 6 DB Floor Press 8 Box Jump Overs *Push-Up + Right...

Tuesday

Nefarious Fitness and Performance – NFXWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK… 400m Run @ Mod Pace Into… 1 ROUND 12 Alt. Groiners 10 Air Squat + Thoracic Rotation 8 Push-Up to Pike Into.. 1 ROUND 200m Run @ Mod-Hard Pace 8 Barbell Strict Press 8...

Whanganui Rugby Gainline

Nefarious Fitness and Performance – SPORTS TRAININGWarm-upStrengthPower Cleans (No Measure)2 – 2 – 2 – 2 – 2 Sets every 3 MinsBetween Sets – 1 Min Weighted PlanksConditioningWarm-up (No Measure)FOR TIME 1000m Run (60% Effort) 3...

Monday

Nefarious Fitness and Performance – NF METCONWarm-upWarm-up (No Measure)2 ROUNDS 5/5 Leg Swings 5/5 Hip Circles* 5/5 Single Leg Good Mornings 5 Lunge-Lunge-Squats *Pull one knee into the chest and circle it out wide; 5 on each leg or 10 alternating. Into … 400m...

Monday

Nefarious Fitness and Performance – NFXWarm-upWarm-up (No Measure)2 ROUNDS 30 High Jump Single Unders 7 Bent Knee Sit-Ups 7 Wall Ball Deadlifts 7 Scap Pull-Ups Into… 2 ROUNDS 30 Fast Single Unders 7 Straight Leg Sit-Ups 7 Wall Ball Curl to OH Press 7 Scap...

Sunday

Nefarious Fitness and Performance – NF METCONWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES :20 Bike* 5 MB Push Press to Target 5 Kip Swings *Increase the pace of the bike each round Into… 2 ROUNDS with PVC 7 Pass Throughs 7 Good Mornings 7 Behind The Neck Push...