Dedicated to Serious Personal Training

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

Concrete Body Crossfit

Home Home Home Home HomeHome Home Home
hero right

6-5

3 Rounds:
30 Mountain Climbers
30 Shoulder Taps
30 Windshield Wipers
30 Ankle Touches https://www.youtube.com/watch?v=6DqVnNnAUxU
 
then

1 Set Push Ups to Failure
1 Set Squats to Failure
(if you stop to rest the set is over)
then

20 min Run

ATTENTION: We will pause the Zoom Classes until the quarantine is lifted and everyone can return to the gym. In the meantime, I will continue to post home workouts. ENJOY!

6-3

10 minutes of Alternating Step Ups

10 min of Quality:
10 Push Ups
10 Lawnmowers each
10 Hip Bridges each

10 minutes of Alternating Step Ups

6-1

One Leg Hip Bridge 3×20 each
paired with
Lawnmower 3×20 each

2-4-6-8-10-8-6-4-2 reps of:
Push Ups
Goblet Squats
Odd Object Sit ups

 

Join Zoom Meeting
https://us02web.zoom.us/j/89487343768

 

7-1-2019

Back Squat 5×5
paired with
Box Jump 5×5

3 Rounds in Pairs:
400m Run
Manmakers
One person manmakers while one runs 400. Then switch. That’s one round.

6-29-2019

Ring Curls 4×10
paired with
Dips 4×10

3 Rounds For Time:
50m Bearcrawl
100m Farmer Walk
400m Run

6-28-2019

In Pairs:
400m Run together
200 KB Swings
100 Situps
400m Run together
100 Push Ups
100 Bodyrows
400m Run together
60 Burpees
One person planks while the other burpees
400m Run together

6-26-1920

DB Push Press 5×5 each
paired with
Pull Ups 5×5/10

4 Rounds For Time:
100m Lungewalk
20 Bodyrows

6-25-19

Olympic Lifting Practice

6-24-19

Romanian Deadlift 5×8
paired with
Ab Wheel 5×10

For Time
27 Push Ups
200m Sprint
21 Push Ups
200m Sprint
15 Push Ups
200m Sprint
9 Push Ups
200m Sprint