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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-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 Hand Row + Left Hand Row; 2nd Round switch to DB Renegade Rows.

Strength

Tempo Bench Press (2×3 / 2×3 / 1×3*)

2×3 (11X1)

2×3 (11X1)

1×3 (10X1)

*First 2×3 Mod-Heavy / Second 2×3 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 7 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

15/12 Cal Bike

10 Renegade Rows (35/20)|(20/15)

20 Box Jump Overs (24/20)

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)