Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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7/24/2014

Barbell Lunges 5×5

4 Rounds:
25 Step Ups each leg
400m Run

7/23/2014

Weighted Step Ups 5×5

4 Rounds:
10 Burpees
10 Overhead Squats
20 Presses

7/22/2014

Hang Power Clean 2×3
Jerk 2×3
Clean + Front Squat 2×3
Clean and Jerk 5×2

7/21/2014

WARMUP:
400m Run
Shoulder Circles
V-Situps
2 minute front plank

STRENGTH:
Pullups 5×5
*only partner assist as needed
*if you can perform more than 5 dead hang pullups, use weight

CONDITIONING:
4 Rounds
20 Diamond Pushups
25 Kettlebell Swings
400m Run

7/19/2014

100m Bearcrawl
200m Lunge Walk
400m Run
then
50 Pushups
50 Bodyrows

“Maddi”
10 min AMRAP
5 Burpees
5 Situps
5 Air Squats

7/18/2014

5 Sets:
1 Clean + 5 Front Squats

Countdown 10-1:
Pushups
Lunges
Situps
then
800m Run

7/17/2014

DB Push Press 5×5

In teams of 2:
3 Rounds:
50 Ballslams
40 Wallballs
30 Pullups

7/15/2014

3 Position Hang Snatch 3×3
Power Snatch from floor + Overhead Squat 3×3
Snatch Balance 3×3
Snatch 2-2-2

7/14/2014

Deadlifts 7×3

4 Rounds For Time:
20 Lawnmowers each
400m Sprint

7/12/2014

Team Row

AMRAP 20:00
10 Deadlifts
10 Presses
10 Squats
400m Run