Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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7/31/2014

Barbell Push Press 5×5

1 Round:
100m Lungewalk
100 Lawnmowers
100 Pushups
100m Lungewalk

7/29/2014

Snatch: 5×2
Clean & Jerk: 5×2
Front Squats 3×5
Press 3×5

7/28/2014

Deadlifts:
8×2 (Strong Group)
5×5 (Everyone else)

1 mile run

7/26/2014

4 Sets For Quality:
3 Turkish Getups each
15 Ball Slams
10 Dips
15 Ab Wheelouts

then
AMRAP 10:00
10 Goblet Squats
10 Kettlebell Swings
100m SPRINT

7/25/2014

5 Sets:
Bench Press 5 reps
supersetted with
Body Rows 10 reps

2 Rounds:
25 Double Unders or 200 Single Unders
20 Windshield Wipers
250m Row
30 Supermans
200m Burden Run
30 Mountain Climbers

7/24/2014

Barbell Lunges 5×5

4 Rounds:
25 Step Ups each leg
400m Run

7/23/2014

Weighted Step Ups 5×5

4 Rounds:
10 Burpees
10 Overhead Squats
20 Presses

7/22/2014

Hang Power Clean 2×3
Jerk 2×3
Clean + Front Squat 2×3
Clean and Jerk 5×2

7/21/2014

WARMUP:
400m Run
Shoulder Circles
V-Situps
2 minute front plank

STRENGTH:
Pullups 5×5
*only partner assist as needed
*if you can perform more than 5 dead hang pullups, use weight

CONDITIONING:
4 Rounds
20 Diamond Pushups
25 Kettlebell Swings
400m Run

7/19/2014

100m Bearcrawl
200m Lunge Walk
400m Run
then
50 Pushups
50 Bodyrows

“Maddi”
10 min AMRAP
5 Burpees
5 Situps
5 Air Squats