Dedicated to Serious Personal Training

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Concrete Body Crossfit

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Archive: Jun 2018

6-30-2018

4 Rounds For Quality
5 DB Snatch each side
10 Bulgarian Split Squats each side
10 1 Arm Bodyrows each side

4 Rounds For Quality
10 Box Jumps
10 Tire Flips
25m Farmer Walk AHAP

4 min AMRAP of (pick one)
Row (calories)
Airbike (calories)
Double Unders
Burpees

6-29-2018

Partner Assist Glute Ham Raise 3×10

For Time:
Run/Row 800m
100m Lunge Walk
25 Toes to Bar
25 Thrusters
25 Wheel Outs
25 Step Ups each
25 Wall Balls
Run/Row 800m

6-28-2018

DB One Arm Push Press 5×8 each
paired with
Pull Ups 5×10

10 Rounds:
15 KB Swings
10 Burpees

6-26-2018

Olympic Lifting Practice

Strong Man Circuit:
Tire Flips
Ropes
Hammer Strikes

6-25-2018

Back Squats 5×10

3 Rounds:
400m Run
20 Pushups
20 Bodyrows
20 Situps

6-23-2018

4 Rounds For Quality
10 DB Push Press
10 Dips
Push Ups to Failure

4 Rounds For Quality
10 Goblet Squats
10 Box Jumps
1:00 Wallsit

“Gun Show”

6-22-2018

AMRAP 30:00
10 Wallballs
10 Pullups
20 KB Swings
20 Situps
20 Lunge Walk Steps
1:00 Front Plank

Increase reps by 10 every subsequent round

6-21-2018

Bench Press 10×10
paired with
Bodyrows 10×10

3 Rounds For Time:
15 Thrusters
15 Burpees

6-19-2018

Olympic Lifting Practice

“Guns Show”
100 Biceps Curls
100 Diamond Push Ups

6-18-2018

Strict Press 5×5
Deadlift 5×5

1 Mile Run For Time