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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

3 Burpees

4/4 Moose Antlers

5 Med. Ball Front Squats

6 Alt. Step-Ups

Strength

Shoulder Press (3×8 @ 21X1*)

*Keep all sets Moderate. Superset with 8-12 DB Goblet Heel Elevated Narrow Stance Squats.

-Rest 1:30 b/t Sets-

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

Week 4 of 9

(Score is Weight)

Workout

Metcon (1 Rounds for time)

5 SETS

ON A 3:00 RUNNING CLOCK …

5 Push Press (135/95)|(95/65)

15 Box Jumps (24/20)

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

-Rest the Remainder of the Set-

(Score is Slowest Set)

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