Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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10/30/2014

Pullups 3×5/8
Deadlifts 5×5/6×3

AMRAP 10:00
10 Airsquats
10 Burpees
10 Situps

10/28/2014

Split/Push Jerk 3×3
Hang Clean 3×2
Squat Clean 3×2
Clean & Jerk 5×1

10/27/2014

Bench Press 5×5

EMOTM 12:00
10 Diamond Pushups
10 KB Swings (USA)

10/25/2014

10 Rounds:
2 Turkish Getups
10 DB Thrusters
10 Lawnmowers
10 Goblet Squats

10/24/2014

200m Lunge Walk
then
3 Rounds:
20 Bodyrows
20 Wheelouts
20 Dips
20 Ballslams
then
800m Run

10/23/2014

Team Row

Back Squats 5×5

5 Rounds:
30 KB Swings
10 Pushups

10/21/2014

Muscle Cleans 2×3
High Pulls 2×3
Hang Power Clean 2×3
Hang Power Clean + Front Squat 2×2
Squat Clean 5×1

10/20/2014

5 Sets:
1 Clean + 5 Press

8 Rounds in Teams of 2:
200m Run
5 Pullups

10/18/2014

AMRAP 40:00
400m Run
200m Farmer Walk
20 Double Unders or 100 Single Unders
50m Bearcrawl
30 Jumping Jacks
250m Row

10/17/2014

FILTHY FIFTY
50 Step Ups each
50 Bodyrows
50 Goblet Squats
50 Situps
50 Lungesteps
50 Presses
50 Supermans
50 Wallballs
50 Burpees
50 Double Unders