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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES* (:40 ON / :20 OFF)

MIN 1 – EZ Bike/Row → Mod Bike/Row

MIN 2 – KB Deadlifts → Russian KB Swings

MIN 3 – Inchworms → Inchworm-Ups**

MIN 4 – Bootstrap Squats → Pause Air Squats

MIN 5 – Ring Rows → Jumping Pull-Up

*After a full round (5:00), progress to the next movement as denoted by the arrows.

**Touch your toes and walk your hands out to a Plank Position. Then, jump your feet in and stand up (like you would for an Up-Down).

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5×1+1/2 Back Squats (Athlete Choice, Moderate-Light)*

MIN 2 – 2 Kip Swings + 2 Kipping Pull-Ups + 2 Kip Swings

*Option to build every round.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

5 SETS (:30 ON / :30 OFF)

MOVT 1 – Up-Downs

MOVT 2 – Russian KB Swings (70/53)|(53/35)

MOVT 3 – Cal Bike or Row

MOVT 4 – Pull-Ups

1 SET = MOVT 1 to MOVT 4

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG KB: (32/24)|(24/16)