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: