Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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8-18-2018

“Mind Eraser”

AMRAP in 20 minutes
7 Power Cleans (135/95 lb)
7 Burpees
200 meter Run

8-17-2018

30 Box Jumps
30 Bodyrows
30 KB Swings
30 Lunges
30 Situps
30 Push Press
30 Supermans
30 Wall Balls
30 Burpees
30 Double Unders

8-16-2018

Deadlift 5×5
Pullups 5×5/10

9:00 of
800m Run or Row
then
max reps biceps curls

8-14-2018

Olympic Lifting

Guns Show

8-13-2018

Push Press 5×5
Back Squat 5×5

5 Rounds For Time:
15 Hand Release Pushups
200m Sprint

8-11-2018

400m Run
Then 3 Rounds:
25 KBS
1 min plank on hands
Then
400m Run
Then
3 Rounds
15 Goblet Squats
15 Bodyrows
Then 400m Run
Then 3 Rounds
15 Wallballs
15 Situps
Then
400m Run

8-9-2018

Bench Press 5×10
paired with
Pullups 5×10

Team Row

8-7-2018

Olympic Lifting

Gun Show

8-6-2018

Romanian Deadlift 5×8
paired with
Toes to Bar 5×10

3 Rounds:
Overhead Lunge Walk 50m
Bearcrawl 50m

8-4-2018

Pullups 5×10
paired with
30 sec Plank on Hands

3 Rounds For Time:
15 Thrusters
15 Ball Slams