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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Tuck Jumps

5/5 Moose Antlers

10 Alt. Deadbugs

10 Scap Push-Ups

INTO…

2 ROUNDS

5 Barbell Strict Press

10 Push-Ups Negatives

10 Half Box Jumps (land at parallel, in a quarter squat, then step off the box)

Extended Warm-up

Metcon (No Measure)

3 SETS

5 Push Press*

5 Tall Box Jumps

-Rest as needed b/t sets-

*Build past workout weight.

(No Measure)

Workout

“COWABUNGA” (5 Rounds for time)

EVERY 3:00 x 5 SETS

10 Push Press (115/75)|(75/55)

15 Push-ups

20 Box Jump Overs (20)

-No Additional Rest b/t Sets-

(Score is Each Set for Time)

KG BB: (52.5/35)|(35/25)
NOTE: Last Seen 4/27/22

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

6 Push Press (115/75)|(75/55)

8 Push-Ups

10 Box Jump Overs (20)

*P1 completes one full round, while P2 holds a Push-Up Plank or Elbow Plank. Once P1 finishes all 24 reps, they then switch.

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)