fbpx

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES*

MIN 1: 10/10 Single Arm KB Deadlift → 8/8 S.A. KB Bent Over Row → 6/6 S.A. KB Strict Press

MIN 2: :40 Bootstrap Squats → :40 Pause Squats → :40 Lunge-Lunge-Squat

MIN 3: :40 Plank Hold → :40 Shoulder Taps → :20/:20 S.A. Plank Hold

*After a full round (3:00), progress to the next movement as denoted by the arrows.

Strength

Metcon (Weight)

3 SETS

Reps of Strict Press*

12/12 Single Arm Banded Lat Push Downs

12 Alt. Deadbugs

Strict Press Reps…

Set 1 = 12

Set = 9

Set = 6

*Mod-Light Weight for all sets…build slightly in each set. Perform for quality, not for weight.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

25/20 Cal Bike

:45 Wall Sit

75m KB Farmer Carry (Athlete Choice)

:45 Plank Hold

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 22 MINUTES*

50/40 Cal Bike

150m KB Farmer Carry (Athlete Choice)**

*While Partner 1 is Biking, Partner 2 holds a Wall Sit or Plank Hold. Once the hold is broken, partners must switch positions. Work can only be performed while the static hold is maintained. For the Carry, partners walk together and switch as needed. KB can not touch the ground. If KB touch the ground, both partners must stop and perform 5 Burpees each.

(Score is Rounds + Reps)