Dedicated to Serious Personal Training

510-523-4769 · 2259 Harbor Bay Parkway, Alameda, California 94502

Concrete Body Crossfit

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1/26/2015

Bench Press 5×5

Death by Squats

1/24/2015

Team Row
then
AMRAP 30:00
400m Run
100m Lungewalk
20 Ballslams or Hammer Strikes
50 Double Under or 200 Single Unders
15 Burpees

1/23/2015

Strict Press 5×5

In Teams of 2:
100 Wallballs
50 Pullups
400m Run

1/22/2015

Deadlifts 7×3

100 Pushups

1/20/2015

Hang Snatch 3×2
Drop Snatch Balance 3×2
Snatch 5×1
Overhead Squat 3×5

1/19/2015

NOON:
10 Rounds:
10 KB Thrusters
10 Lawnmowers
200m Run

PM:
10 Rounds:
5 Barbell Thrusters (Heavy)
10 Pullups
100m Sprint
Rest 1 minute between rounds

Happy Martin Luther King Jr Day!

1/17/2015

25 Wallballs
100m Lungewalk
then 3 Rounds:
50 KB Swings
25 Pushups
25 Situps
then
25 Burpees
800m Run

1/16/2015

Team Row 2K

1 Round:
200m Farmer Walk
50 Double Unders or 200 Single Unders
100 Kettlebell Swings
30 Burpees
800m Run

1/15/2015

5 Sets:
1 Clean + 5 Push Press

AMRAP 20:00 in Pairs:
5/8 Pullups
10 Ab Wheelouts
400m Run

1/14/2015

5 Sets:
1 Clean + 5 Push Press

AMRAP 20:00 in Pairs:
5/8 Pullups
10 Ab Wheelouts
400m Run