Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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8/28/2014

5 Sets:
3 Turkish Getups (35lb KB)
5 Weighted Pullups

In Pairs For Time:
800m Run
100 Thrusters (45/35)
150 Situps

8/27/2014

5 Sets:
1 Clean + 1 Front Squat + 5 Presses

In Pairs For Time:
800m Run
100 Thrusters (45/35)
150 Situps

8/26/2014

3 Sets: 3 Snatch Grip Deadlift + 1 Snatch
3 Sets: 1 Snatch + 3 Overhead Squats
3 Sets: 3 Deadlifts + 1 Clean
3 Sets: 1 Clean + 3 Front Squats

3×5 DB Curl and Press

8/25/2014

1 Mile Run For Time

Romanian Deadlifts 5×5
supersetted with
One-armed Bodyrows 5×5 each

100 Pushups

8/23/2014

Team WOD
2 Rounds:
20 Double Unders or 200 Single Unders
50 Wallballs
200m Farmer Walk
120 KB Swings
50m Bearcrawl
100 Step Ups
20 Pullups
then
400m Run

8/22/2014

200m Lunge Walk
then 4 Rounds:
10 Pullups
15 Ab Wheelouts
20 Goblet Squats
25 KB Swings

8/21/2014

800m Run

Bench Press 5×5

1 minute max KB Thrusters
1 minute max Pushups
1 minute max Situps
2 minute rest
2 minute max KB Thrusters
2 minute max Pushups
2 minute max Situps

8/19/2014

Snatch 3×3
Hang Clean 3×3
Clean and Jerk 3×3

Bear Complex

8/18/2014

Deadlift Max Day

8/16/2014

“300″

25 American Swings
25 Pullups
25 Pushups
25 Windshield Wipers
25 Lungewalks
25 High Pulls
25 Presses
25 Ab Wheelouts
25 American Swings
25 Ball Slams
25 Wall Balls
25 Mountain Climbers