February 2015 - RCF NuernbergRCF Nuernberg


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“FGB Style”

Axle Deadlift

Viper Press

Zercher Yoke Squat

Airdyne Calories

GHD Sit-up

Death By Front Squat:

With a continuously running clock perform:

1 Front Squat, 80/60 kg in the first 1 min,

2 Front Squats, 80/60 kg in the second 1 min

3 Front Squats, 80/60 kg in the third 1 min

… Continuing this for as long as you are able.

Work with BW for the Front Squats

Death By Front Squat:

With a continuously running clock perform:

1 Front Squat, 80/60 kg in the first 1 min,

2 Front Squats, 80/60 kg in the second 1 min

3 Front Squats, 80/60 kg in the third 1 min

… Continuing this for as long as you are able.

Work with BW for the Front Squats

2 RFT of:

25 KB Swings (32/24)

20 Wall Ball

15 C2B Pull-Ups

Rest 5 Minutes

2 RFT of:

20 KBS (32/24)

15 Wall BAll

10 C2B Pull-Ups

2 RFT of:

25 KB Swings (32/24)

20 Wall Ball

15 C2B Pull-Ups

Rest 5 Minutes

2 RFT of:

20 KBS (32/24)

15 Wall BAll

10 C2B Pull-Ups

Death by Thrusters!

45Kg for men and 35Kg for Women

—–then—–

in heat of 5, 25 Barbell Thrusters followed by 15 Cal AD Sprint!

Death by Thrusters!

45Kg for men and 35Kg for Women

—–then—–

in heat of 5, 25 Barbell Thrusters followed by 15 Cal AD Sprint!

“NASTY GIRLS”

3 RFT of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans (60/40)

“NASTY GIRLS”

3 RFT of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans (60/40)

Complete as many rounds as possible in 12 mins of:

12 Push-ups

12 Pistols

12 Dumbbell Snatches, 20/15 kg


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