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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)