Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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4/17/2014

Deadlifts 3-3-3-3-3-3

1 mile Run For Time

4/16/2014

Push Press 5-5-5-5-5

5 Rounds:
25 KB Swings (USA)
10 KB Thrusters

CB6

4/15/2014

Snatch 3-3-3

3 Rounds:
50m Farmer Walk
10 Dips
20 Facepulls
30 KB Swings

3 Rounds:
50m Suitcase Walk
3 Turkish Getups
10 Side Lunges

4/14/2014

NOON:
1 Mile Run For Time
Back Squats 5-5-5-5-5

12 min:
1 Lunge Complex each leg
7 Pushups
7 Situps

PM:
Single DB Bench Press 5-5-5-5-5

Pullup/Plate Burpee Pyramid
Pullups 1-2-3-4-5-4-3-2-1
Plate Burpees 2-4-6-8-10-8-6-4-2

4/12/2014

50 Double Unders or 300 Single Unders
50 Bodyrows
50 Deadlifts (135/95)
50 Pushups
50 Goblets (45/35)
50 Windshield Wipers
50 each Single Arm Clean and Press (35/25)
50 Lunge Walk Steps

4/11/2014

Bench Press 5-5-5-5-5

Pullup/Plate Burpee Pyramid
Pullups 1-2-3-4-5-4-3-2-1
Plate Burpees 2-4-6-8-10-8-6-4-2

cb

4/10/2014

5 Sets:
5 Back Squats
5 Low Back Extensions

5 Rounds
5 Pullups
10 Pushups
20 KB Swings

4/9/2014

For Time:
800m Run
then 2 Rounds:
20 Wall Balls
50 KB Swings
20 Overhead Squats (45)
20 Step Ups each
then
800m Run

4/8/2014

Snatch 3-3-3

4 Rounds

10 Ring Pushups
50m Lungewalk
10 Renegade Rows
10 Romanian Deadlift
400m Run

4/7/2014

NOON:
6 Sets:
1 Clean + 5 Press (or Jerk)

21-18-15-12-9-6-3 of:
Pushups
Squats
Situps

PM:
6 Sets:
1 Clean + 5 Press (or Jerk)

21-15-9 of:
Thrusters
Burpees
then
400m Run

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