Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
ON A 7:00 CLOCK…
2 ROUNDS
:45 Bike/Row @ Moderate Pace
10 Scap Pull-Ups
6/6 Single Arm Ring Rows
12 Banded Chest Fly
Into….
2 ROUNDS
:30 Bike/Row @ Hard Pace
10 Slow Banded Lat Pushdowns
10 Slow Banded Face Pulls
6 Hand Release Push-Ups
Strength
Bench Press (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off 1RM
Week 7 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
6 SETS
ON A 2:00 RUNNING CLOCK…
20/15 Cal Bike or 25/20 Cal Row
Max Strict Pull-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Reps)