Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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9/17/2014

1 Clean + 5 Presses

EMOTM for 15:00
10 KB Swings
5 Burpees

9/16/2014

Muscle Snatch 3×3
Hang Power Snatch 3×3
Hang Power Snatch + Overhead Squat 3×2
Full Squat Snatch 3×3
Hang Power Cleans 3×3

9/15/2014

Back Squat 5×5

In teams of 2:
400m Run
50 Thrusters
40 Pullups
30 Ab Wheelouts
400m Run

9/13/2014

Team Row

60 Burpees
55 KB Swings
45 Lunge Walk Steps each
40 Elevated Pushups
35 Overhead Squats (45/35)
30 Bodyrows
25 Ball Slams
20 Wall Balls

9/12/2014

Kettlebell Day:

  • Intro to basic KB movements
  • Practice
  • Circuit KB Workout

9/11/2014

Bench Press 5×5

AMRAP in 25:00 of
400m Run
5 Pullups
20 Air Squats

AP-0009-USA-FLAG-1.4-SUBDUED-4X2

9/9/2014

Jerk 3×3
Hang Power Clean 3×3
Hang Power Clean + Front Squat 3×3
Clean and Jerk 4×2

9/8/2014

Deadlifts 5×5

Bear Complex 5×5

9/6/2014

Deck of Cards

9/5/2014

“Filthy Forty”
40 Overhead Squats
40 Pushups
40 Bodyrows
40 Situps
40 Lungewalk Steps each
40 Presses (65/45/35)
40 Pullups
40 Windshield Wipers
40 Double Unders
40 Wallballs