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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

10 Sumo Stance Good Morning

10 KB Deadlifts

10 Air Squats

10 Sit-ups

*At the 3:00 Mark switch to..

5 Barbell Sumo Deadlifts

5 Russian KB Swings

5 Goblet Squats

5 Tuck-ups

Strength

Tempo Deadlift (2×3 / 2×3 / 1×3*)

2×3 (3131)

2×3 (2121)

1×3 (1111)

*First 2×3 Mod / Second 2×3 Mod+ / 1×3 Mod-Heavy

(Score is Weight)

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

Week 5 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

1.) AMRAP x 6 MINUTES

6 Sumo Deadlifts (185/135)|(135/95)

8 Russian KB Swing (70/53)|(53/35)

10 KB Goblet Squats

12 Tuck-Ups

(Score is Rounds + Reps)

-Rest 1:00 b/t Part 1 & Part 2-

Metcon (Time)

2.) 6 ROUNDS FOR TIME

3 Sumo Deadlifts

4 Russian KB Swing

5 KB Goblet Squats

6 Tuck-Ups

(Score is Time)

KG BB: (85/60)|(60/42.5)

KG KB: (32/24)|(24/16)