Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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4-29-2016

Glute Ham Raises 3×10

In Pairs:
100 Wallballs
400m Run
150 KB Swings
400m Run
100 Bodyrows
400m Run
50 High Pulls
400m Run

4-28-2016

5 Sets:
1 Clean + 5 Press
paired with
5/8 Pullups

Front Squats 5×5

100 Burpees For Time

4-26-2016

Boxing

4-25-2016

Romanian Deadlifts 5×5
paired with
Hanging Knees/Toes-to-Bar 5×10

4 Rounds For Time:
25 Pushups
20 Cycle Split Squat Jumps

4-24-2016

Incline DB Bench Press 5×5
DB Stability Row 3×10

3 Rounds For Time:
60m Bearcrawl
200m Farmer Walk
400m Run

4-22-2016

AMRAP 30:00
10 Burpees
5 Pullups
10 Wallballs
20 KB Swings
1 min Front Plank

4-21-2016

Push Press 5×5
Back Squat 5×5

For Time:
800m Run
200m Lungewalk
800m Run

4-19-2016

Snatch 3×2
Jerk 3×3
Clean and Jerk 5×1
Snatch Pull 3×5

4-18-2016

Bench Press 5×5+1 Set to Failure @ 75% 1RM

21-15-9 of:
Burpees
KB Swings
Situps
then
400m Run

4-16-2016

“Holbrooke”
10 Rounds:
5 Thrusters
10 Pullups
100m Sprint