Dedicated to Serious Personal Training

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Concrete Body Crossfit

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Archive: Apr 2019

4-24-19

Partner Glute Ham Raisin 3×10

Push Press 5×5
paired with
Pull Ups 5×10

27-21-15-9 reps of
Burpees
KB Swings

4-23-2019

Olympic Lifting Practice

4-22-19

Back Squats 5×8
paired with
Box Jumps 5×5

In Teams:
100 Push Ups
100 Calorie Roll
100 Body Rows

4-20-19

5 Rounds For Quality
10 DB Press each
10 Bent Over Barbell Row
50m Weighted Lunge Walk
20 Rope Slams

4-19-19

3 Rounds For Time
100m Farmer Walk
20 Burpees

3 Rounds
30 Calories
20 Push Ups
20 Situps
20 Air Squats

4-17-19

Deadlift 5×5/6×3

For Quality:
50 Pull Ups
50 Wheel Outs

Partiton reps as needed

4-16-19

Olympic Lifting Practice

4-15-19

Bench Press 5×8
paired with
Lawnmower 5×10 each

10 Thrusters
100m Run
20 Thrusters
200m Run
30 Thrusters
400m Run

4-13-2019

3 Rounds:
100m Lungewalk
40 KB Swings
30 Push Ups
20 Toes To Bar
10 Burpees

4-12-2019

2 Rounds For Time:
400m Run
25 Toes To Bar
25 Wallballs

rest 3 minutes then repeat