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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Max Up Down Step Ups

MIN 2 – :45 Air Squat + Broad Jumps

MIN 3 – :45 Alternating Groiners

Repeat!

Strength

Back Squat (8-8-8)

3 SETS*

8 Back Squats @ 21X1

-Rest :30-

15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold

*Build to a weight heavier than last week – Moderate to Mod-Heavy. Use a plate to elevate feet for GBU.

-Rest as Needed 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 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

21 Up-Downs

15 Box Jumps (24/20)

9 Back Squats (135/95)|(95/65)

(Score is Rounds + Reps)

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