Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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7-30-2016

Romanian Deadlifts 5×5
paired with
Toes-to-Bar 5×10

3 Rounds:
10 MB Side Tosses each side
15 Burpees
20 Pushups
25 Air Squats
then
800m Run

ALTERNATE:
Ring biceps curls 5×10
paired with
Dips 5×10

3 Rounds:
10 Wall Balls
20 Situps
30 KB Swings
then
800m Row

7-28-2016

Barbell Reverse Lunge 5×8 each
paired with
Lawnmowers 5×10

4 Rounds In Teams:
20 Pullups Total
400m Run

7-26-2016

Snatch 5×2/1
Clean and Jerk 5×1
Snatch Grip Deadlift 3×5
Front Squat 3×5

7-25-2016

800m Run For Time

Bench Press 5×5
DB Push Press 5×5

4 Rounds:
30 KB Swings
10 Goblet Squats
1 minute Front Plank

7-23-2016

Glute Ham Raise 4×10
paired with
Bent Over Barbell Row 4×10

For Time:
50 Thrusters
50 Burpees
50 Tire Flips

ALTERNATE:
Pistol Squats 4×10
paired with
Dips 4×10

For Time:
800m Run
50 Situps
800m Row

7-21-2016

Front Squats 5×5

4 Rounds For Quality:
50m Overhead Lungewalk
5/8/10 Pullups

100 Pushups For Time

7-19-2016

Boxing

7-18-2016

Deadlifts 5×5
1 Clean + 5 Push Press 5×5

3 Rounds:
20 Cycle Split Jumps
400m Run
10 Toes-to-Bar

7-16-2016

AMRAP 30:00
10 Tire Flips
400m Run/Row
10 MB Situps
400m Run/Row
10 Clapping Pushups
25 Double Unders/100 Singles

7-15-2016

800m Run
then 5 Rounds
10 Burpees
10 Bodyrows
50m Overhead Lungewalk
1 minute Front Plank
then
800m Run