August 2013

“Hotshots 19″ 6 Rounds For Time: 30 Squats 19 Power Clean 135/95 7 Strict…

Bench Press 5-5-5-5-5 For Time: 30 Back Squats 3/4 BW, no racks 1mi Run…

In Partners, AMRAP 12 Minutes: 30 Yard Sled Push High Handles 30 Yard Sled…

EMOM 10 Minutes 3 Front Squats Work up from 50% to 80% Tabata: Push…

For Time: 500m Row 21-15-9 of DB Push Press 45/30 Toes To Bar 500m…

Deadlift 10-8-6-4-2 (Start @ 65-70% And Work Up) 3 Rounds For Time: 200m Sandbag…

BRING GOGGLES AND SWIM CAPS!!! Swim technique Drills With Coach Brian Nabeta For Time:…

Weighted Pull Up 5-4-3-2-1 or if you do not have more than 10 dead…

In Pairs, AMRAP 15 Minutes: 80 Yard Overhead Carry 95/65 Max Double Unders Rx+…

Overhead Squat 5-5-5-5-5-15 100 KB Swings For Time Every time you break a set,…

For Time: 5 Rope Climb 50 Ab Mat Situp 4 Rope Climb 40 Ab…

Power Clean 3-3-3-3-3 3 Rounds For Time: 12 Heavy Front Squats* 21 Push Ups…

For Time: Run 800m 40 KB Swings 53/35 40 Burpees Row 800m 30 Wall…

Rest Day All over NorCal from San Fran, to Sac, up to Oroville we…

In Teams of 3, 10 Rounds Each: 40 Yard Sled Pull 4/3 plates (sled…

Push Press 5-5-5-5-5 3 Rounds For Time: 15 Hang Power Cleans 15 Burpees Last…