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

10-22-2018

Deadlift 4-3-2-1-1-1 etc until you reach your max

10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
Pushups
Situps

10-20-2018

5 Rounds For Quality:
100m Farmer Walk
10 DB Ground-to-Overhead each
10 Pullups/20 Bodyrows
20 Goblet Squats

10-19-2018

Pull Ups 5×5/10
paired with
Pushups 5×10/20

Do each event For Time:

800m Run
100 KB Swings
1000m Row

Rest 2 minutes between events.

10-18-2018

Romanian Deadlift 5×10
paired with
DB 1 Arm Press 5×8 each

11:00 of
800m Run
then AMRAP:
10 Toes to Bar
15 Situps

10-16-2018

Olympic Lifting

Guns Show

10-15-2018

Bench Press 5×10
paired with
Body Rows 5×10

Death By Squats

10-13-2018

For Time
10 Burpees

10 Burpees
20 Pushups

10 Burpees
20 PUshups
30 Lunges each

10 Burpees
20 PUshups
30 Lunges each
50 Situps

10 Burpees
20 Pushups
30 Lunges each
50 Situps
100 Air Squats

10-12-2018

Barbell Lunges 5×8 each
paired with
Pullups 5×5/10

10:00 AMRAP of
10 Thrusters
200m Run

ATTENTION: I will be attending a Strength & Conditioning conference starting Thursday 10/4. Coach Tamyra will take over until 10/11. ENJOY!!

10-3-2018

Bench Press 5×8

For Time:
60 Pullups
120 KB Swings

Partition reps as needed