Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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7-21-2017

1 mile Run
70 KB Swings
60 Air Squats
50 Situps
40 Bodyrows
30 Pushups
20 Burpees
10 Pullups

7-20-2017

5 Sets:
1 Clean + 5 Push Press

Romanian Deadlift 5×5

In Teams:
400m Run
100 Wallballs Total
400m Run

7-18-2017

Boxing Day

7-17-2017

Back Squats 5×5
paired with
Pull Ups 5×5

EMOTM 14:00
14 KB Swings
7 Pushups
7 Crunches

7-15-2017

DB Bench Press 4×10
paired with
Bodyrows 4×15

Bear Complex

7-14-2017

Tabatas:
Rowing (Calories)
Air Squats
Bodyrows
Pushups
Bicycles

7-13-2017

One Arm DB Push Press 5×8 each
paired with
Toes to Bar 5×10

3 Rounds For Time:
50m Overhead Lunge Walk
15 Burpees

7-11-2017

Olympic Lifting

7-10-2017

Deadlift 5×5 or 5-4-3-2-1

4 Rounds For Time:
400m Run
5/10 Pull Ups

7-8-2017

4 Sets For Quality
10 Overhead Squats
10 Med Ball Slams
10 Ab Wheel outs

4 Sets For Quality
10 Tire Flips
50m Farmer Walk As Heavy As Possible
10 Box Jumps