Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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9-21-2018

2 Rounds:
800m Run
100m Lungewalk
50m Bearcrawl
Pullups to failure

9-20-2018

Partner Glute Ham Raise 3×10

800m Run
then
4 Rounds:
25 KB Swings
20 Pushups
15 Situps

9-18-2018

Olympic Lifting

9-17-2018

Push Press 5×5

Back Squats 5×5
paired with
Jump Squats 5×5

For Time:
50 Lawnmower Rows each
50 Biceps Curls (45/35)
50 Toes-to-Bar
partition reps as needed

9-15-2018

5 Rounds For Quality:
10 Barbell Lunges each
10 Low back extension
10 Pullups
3 Turkish Get Ups each

9-14-2018

1. 2 Rounds For Time:
400m Run
40 Air Squats
30 Situps
20 Pushups
10 Pullups
(15:00 cap)

2. 3 Rounds For Time
20 Tire Flips
100m Farmer Walk
(15:00 cap)

9-13-2018

Deadlift 5×5

18-12-6 Reps of:
Thrusters
Burpees

9-11-2018

Olympic Lifting

9-10-2018

Bent Over Row 5×10
paired with
Ab Wheel 5×10

3 Rounds:
20 Pushups
20 Goblet Squats
400m Run

9-8-2018

1. 3 Rounds For Time
400m Run
50m Farmer Walk

2. AMRAP 10:00
15 MB Situps
10 Dips

3. AMRAP 10:00
15 Calorie Row
15 WallBalls