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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Up-Down +Scap Push-Ups

30 Russian Twists

5 Push-Ups to Pike

Into…

1-2 ROUNDS

30 Crossbody Mountain Climbers

10 Wide Stance Up-Downs*

8 Hand Release Push-Up

*Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up faster!

Strength

Bench Press (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – AMRAP of Triplet*

MIN 3 – Max Strict Ring Dips

MIN 4 – Rest

*1 Round of Triplet is…

6 Hand Release Push-Ups

12 Up-Downs

24 Alt. Russian Twists

(Score is Total Strict Ring Dips)