Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
1:30 Bike/Row (EZ-MOD Pace)
Into…
2-3 ROUNDS
5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)
8 Reverse Lunges*
6 Up-Downs + Scap Push-Up
4 Push-Up to Pike
*R2+ switch to Empty Bar Front Rack Reverse Lunges.
Into…
1:30 Bike/Row (MOD-HARD Pace)
Strength
Bench Press (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges (42.5/30)|(30/20)
8/6 Cal Bike or 12/9 Cal Row
6 Up-Downs
-Rest 1:30-
AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike or 12/9 Cal Row
6 Alt. Front Rack Reverse Lunges (60/42.5)|(42.5/30)
(Score is Total Rounds + Reps)