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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6/4 Cal Bike/Row (Mod)

6 Slow Air Squats

4 Alt. Groiners

Rest 1:00

AMRAP x 3 MINUTES

6/4 Cal Bike/Row (Fast)

6 Kang Squats

4 Push-Ups

Strength

Back Squat (1RM)

ON A 25:00 RUNNING CLOCK…

Build to a 1RM

Week 9 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 2:30 RUNNING CLOCK…

20/15 Cal Bike or 25/18 Cal Row

Max Reps in the Remaining Time…

ODD ROUNDS: No Push-Up Renegade Rows (22.5/15)|(15/10)*

EVEN ROUNDS: Push-Ups

-Rest :30 b/t Sets-

*1 Rep = Right Arm + Left Arm.

(Score is Total Reps)

KG DB: