October 2015 - RCF NuernbergRCF Nuernberg


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Death by 10m
Every Min. on the Min run 10m. 1st rd run 10m 2nd rd run 20m and so on As many rounds as possible
5 rounds for time of:
10 Burpees
10 Air Squats
Death by 10m
Every Min. on the Min run 10m. 1st rd run 10m 2nd rd run 20m and so on As many rounds as possible
5 rounds for time of:
10 Burpees
10 Air Squats

Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Complete as many rounds as possible in 17 mins of:
16 AbMat Sit-ups
12 Kettlebell Snatches
8 Pistols (Alternating Legs)s

Complete as many rounds as possible in 17 mins of:
16 AbMat Sit-ups
12 Kettlebell Snatches
8 Pistols (Alternating Legs)s

Floor Press 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

 

Yoke Carry (For Weight) : 1 Rep Max
Record your best Yoke Carry (For Weight) 1 rep max lift.

Floor Press 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

 

Yoke Carry (For Weight) : 1 Rep Max
Record your best Yoke Carry (For Weight) 1 rep max lift.

 
With a continously running clock perform:
1 Lateral Burpee (Over Barbell) and 1 Power Clean, 80/50 kg in the first 1 min
2 Lateral Burpee (Over Barbell)s and 2 Power Cleans, 80/50 kg in the second 1 min
3 Lateral Burpee (Over Barbell)s and 3 Power Cleans, 80/50 kg in the third 1 min …
Continuing this for as long as you are able.
 
With a continously running clock perform:
1 Lateral Burpee (Over Barbell) and 1 Power Clean, 80/50 kg in the first 1 min
2 Lateral Burpee (Over Barbell)s and 2 Power Cleans, 80/50 kg in the second 1 min
3 Lateral Burpee (Over Barbell)s and 3 Power Cleans, 80/50 kg in the third 1 min …
Continuing this for as long as you are able.

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