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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

1 ROUND

200m Run

15 Sit-Ups

8 Lunge-Lunge-Squat

10 Slam Ball Ground to Overhead

1 ROUND

100m Run

10 Slam Balls

10 Slam Ball Goblet Squats

Strength

Back Squat (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)

EMOM x 15 MINUTES

MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*

MIN 2 – 25 Slam Balls (15/10)|(10/5)

MIN 3 – :45 Max Sit-Ups

*Option to build or use the same weight for all sets. Bar comes from the floor.

(Score is Total Sit-Ups)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Olympic Wall Squat

2:00 Frog Stretch

(No Measure)