fbpx

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES (:40 ON / :20 OFF)

MIN 1 – Bike EZ Pace

MIN 2 – Cat Cows

MIN 3 – :20 Elbow Punches + :20 Strict Press w/ Bar

MIN 4 – :20 Plank to Down Dog + :20 Up-Down Over Bar

Into…

EMOM x 4 MINUTES (:40 ON / :20 OFF)

MIN 1 – Bike Mod Pace

MIN 2 – :20 Moose Antler (R) + :20 Moose Antler (L)

MIN 3 – :20 Strict Press w/ Bar + :20 OH Hold

MIN 4 – :20 Strict Burpee + :20 Burpee Over Bar

Strength

Push Jerk (6-6-6*)

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

(Score is Weight)

Week 8 of 9

Workout

Metcon (Time)

6 SETS FOR TIME

8 Push Press (115/75)|(75/55)

10 Burpees Over Bar

12/10 Cal Bike

-1:00 Rest b/t Sets-

(Score is Total Time)

KG BB: (52.5/35)|(35/25)