fbpx

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Row

5 Up-Downs w/Alt. Shoulder Taps*

5 Glute Bridge-Ups

5 Scap Push-Ups

5 SLOW Air Squats

*Once in the Tall Plank position, perform 2 Alt. Shoulder Taps, then jump/step forward.

Into …

2 ROUNDS

8 Up-Downs

8 Push-Up to Down Dog

8 FAST Air Squats w/Calf Raise*

*Once you stand tall, perform a calf raise, coming onto the toes and squeezing the glutes.

Strength

Tempo Bench Press (2×3 / 2×3 / 1×3*)

2×3 (22X1)

2×3 (21X1)

1×3 (10X1)

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

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 6 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200/150m Row

15 Up-Downs

15 DB Floor Press (50/35)|(35/20)*

15 Jumping Air Squats

*Glute Bridge position for the Floor Press.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)