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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Step Ups

:30 Tuck Hold

5 Bootstrappers

10 Glute Bridge Ups

INTO …

2 ROUNDS

10 Box Jumps w/Step Down

10 Straddle Sit-Ups

5 Box Air Squats

10 Glute Bridge Ups (feet elevated on plate)

Strength

Metcon (Weight)

3 SETS

10 Box Squats*

-Rest 1:00-

15 Feet Elevated Glute Bridge-Ups

-Rest 1:30 b/t Sets-

*Back Squat to Box sitting to parallel or slightly above. Start Moderate and Build Heavier than Last Week.

Week 3 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :45 Max Back Squats (135/95)|(95/65)

MIN 2 – :45 Max Box Jumps (24/20)

MIN 3 – :45 Max Sit-Ups

(Score is Total Reps)

KG BB: (60/42.5)|(42.5/30)