fbpx

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

2 Up-Dog to Down-Dog

4 Bodyweight Lunge-Lunge-Squats

6 Alt. Box Step-Overs

8 Med. Ball Push Press to Target

Into…

2 ROUNDS

1:00 Row

5 Wall Balls

5 Alt. Box Step-Overs

5/5 Bodyweight Split Squats

Strength

Metcon (Weight)

3 SETS

10 Box Squats*

-Rest 1:00-

8/8 Bodyweight Split Squats @2121

-Rest 1:30 b/t Sets-

*Back Squat to Box sitting to parallel or slightly above. Start Light and build to Moderate

Week 2 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

20/15 Cal Row

15 Unbroken Wall Balls (20/14)|(14/10)

10 Box Step-Overs (24/20)

5 Back Rack Lunge-Lunge-Squat (95/65)|(65/45)

*After Every Full Round, Rest :30.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (42.5/30)|(30/20)