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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 30 Mountain Climbers + Max Plank

MIN 2 – 10 WB Deadlifts + 10 WB Curl to Press

MIN 3 – 10 Scap Pull-Ups + Max Bar Hang

MIN 4 – 10 Up-Downs + Max Shoulder Taps

MIN 5 – 10 WB Ground to Overhead + 10 Ring Rows

MIN 6 – 10 Slow Push-Ups to Pike Position

Strength

Bench Press (1×5 / 1×5 / 1×5*)

1×5 @65%

1×5 @75%

1×5 @85%

*Bench Press Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

12 Up-Downs

10 Wall Balls (12/9)|(9/6)

8 Pull-Ups

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Alt. V-Ups

MOVT 2 – Tuck Hold

*1 Set= MOVT 1 + MOVT 2.

(No Measure)