September 2012 - RCF NuernbergRCF Nuernberg


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Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time for each round.

Teaching kids how to make goals and then how to pursue them tenaciously is indescribably valuable to their lives, and very often directly proportional to the degree of success they will achieve. Of course everyone has his own definition of success. But everyone needs a dream.

Dreams and goals give kids’ lives purpose, direction, and meaning. Goals shape the course of our lives, give us a sense of control and hope, and guarantee a healthy interest in our own future.

When was the last time you made a personal goal & shared it with your child? Or helped your child formulate his own?

Learn more about the Paleo Diet.

Max load!

Overhead Squat 5-5-5-5-5

30 rounds for distance of:

Row 30 seconds

Rest 30 seconds

Post distance covered.

As many rounds as possible in 15 minutes:

30 Jumping Alternating Lunges

10 Front Squats (135/65 lbs)

Post total rounds.

25 Sep 2012

Row

1000m Row

Post time!

5 rounds for time of:

5 Deadlifts (275 pounds/185 pounds)

10 Burpees (with clap overhead while airborne)

 

Post total time.

As many rounds as possible in 10 mins of:

100 m Farmers Walk (Dumbbell) (50lbs/35lbs)

Push-up

**Partner A completes Farmers Walk while Partner B completes max rep push-ups, and then switch.

Post total number of push-ups completed by the team.

Max Load!

Back Squat 10-10-10


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