Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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2-17

Romainian Deadlift 4×8
paired with
Ab Wheel 4×10

DB Bench Press 4×8
paired with
Med Ball Slams 4×10

2-15

4 Rounds For Quality:
20 1 Arm KB Swings
10 Alternating KB Clean and Press
10 Goblet Squats
10 Alternating High Pulls

3 Rounds For Time:
400m Run
200m Farmer Walk

2-14

4 Rounds:
400m Run
100m Lungewalk
20 Wallballs
15 Lawnmowers

2-12

Partner Assist Glute Ham Raise 3×10

Strict Press 5×5
paired with
Pull Ups

4 Rounds For Time:
25 KB Swings
25 Push Ups

2-11

Olympic Lifting

2-10

Back or Front Squats 5×5

21-15-9 reps of
Thrusters
Burpees

2-8

Partner Glute Ham Raise 3×10

Dips/Pull-ups 4×10
paired with
Box Jumps 4×5

Push Press 4×10
paired with
Ab Wheel 4×10

Wallsit

2-7

1.
4 Rounds
20 Wallballs
20 Med Ball Situps

2.
Team Row to 2500m

3.
2-4-6-8-10-12-etc reps of
Pull Ups
Push ups

10 min cap on each

2-5

Bench Press 5×5
paired with
Bodyrows 5×10

3 Rounds:
15 Burpees
25m Overhead Lunge Walk

2-4

Olympic Lift