Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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5-24-2016

Boxing

5-23-2016

Barbell Lunges 5×8
Partner Glute Ham Raises 3×10

Tabatas:
Pushups
KB Swings
Burpees

5-21-2016

“BULL”
2 Rounds:
200 Double Unders
50 Overhead Squats
50 Pullups
1 Mile Run

5-20-2016

In Teams
200m Farmer Walk
100 Bodyrows
200m Farmer Walk
100 Wallballs
200m Farmer Walk
200m Lungewalk

5-19-2016

Bench Press 5×10
paired with
Pullups 5×5

4 Rounds:
30 KB Swings
400m Run

5-17-2016

4 Sets:
1 Hang Power Snatch + 1 Power Snatch + 1 Squat Snatch

4 Sets:
2 Deadlifts + 1 Clean

4 Sets:
1 Clean and Jerk

5 Sets:
5 Bear Complexes

5-16-2016

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

For Time:
21 Thrusters
21 Burpees
15 Thrusters
15 Burpees
9 Thrusters
9 Burpees

cb3

5-14-2016

“LUCE”
3 Rounds For Time:
1K Run
10 Muscle Ups
100 Air Squats

5-13-2016

Glute Ham Raise 3×10

For Time:
400m Run
100m Lunge Walk
400m Run
30 Wallballs
400m Run
30 Bodyrows
400m Run

5-12-2016

DB Strict Press 5×5
paired with
Pull ups 5/10×5

30-25-20-15-10-5 reps of:
KB Swings
Pushups
Situps