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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

200m Run

Into …

AMRAP x 4 MINUTES

3 Burpees

4 Good Mornings

5 Tuck-Ups/V-Ups

Into …

200m Run

Into …

2 ROUNDS

5 PVC 3-point contact drill*

6 Russian KB Swings

3 Scap Pull-Ups + 4 Kip Swings

*PVC behind the body with one hand at the top (behind the head) and the other at the bottom (behind the low back). Keep the head, middle of the shoulder blades, and low back in contact with the PVC as the hips hinge back and torso bows forward.

Strength

Deadlift (6-6-6*)

*Build to Mod-Light weight. This is a Deload Week.

(Score is Weight)

Week 8 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

14 Deadlift (225/155)|(155/105)

7 Toes to Bar

14 Russian KB Swing (53/35)|(35/26)

-1:00 Rest-

AMRAP x 5 MINUTES

10 Deadlift (185/135)|(135/95)

5 Toes to Bar

10 Russian KB Swing

-1:00 Rest-

AMRAP x 3 MINUTES

6 Deadlift (135/95)|(95/65)

3 Toes to Bar

6 Russian KB Swing

(Score is Total Rounds + Reps)

KG BB1: (100/70)|(70/47.5)

KG BB2: (85/60)|(60/42.5)

KG BB3: (60/42.5)|(42.5/30)

KG KB: (24/16)|(16/12)