January 2017 - RCF NuernbergRCF Nuernberg


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20 Min AMRAP of:

10 Pull-Ups

15 Push-Ups

20 Air Squats

“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

7 rounds for time of:

10 Handstand Push-ups

2 Rope Climbs, 15 ft

Shoulder Press

1×10 at 35% 1RM

1×10 at 45% 1RM

1×10 at 55% 1RM

1×5 at 65% 1RM

1×5 at 75% 1RM

1×5 at 85% 1RM

1×5 at 75% 1RM

1×5 at 65% 1RM

Rest as needed between sets.

“Karen”
For time:
150 Wall Balls, 20/14 lbs

“BaseLine”

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Shoulder Press

10 @ 40%. 10 @ 50%, 10 @ 60%

20 Min EMOM

Wall Balls/Row

For Time:

21 Dumbbell Thrusters, pick load

Run, 400 m

18 Dumbbell Thrusters, pick load

Run, 400 m

15 Dumbbell Thrusters, pick load

Run, 400 m

***Sub 500 M Row if it is too Cold***

Hang Squat Snatch 1-1-1-1-1-1-1

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

“Nick”
12 rounds for time of:
10 Dumbbell Hang Squat Cleans, 45 lbs
6 Handstand Push Up on Dumbbells
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

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