Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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3-28-2017

Olympic Lifting

3-27-2017

Deadlift 5×5/6×3

In Teams:
AMRAP in 4:00 each of
Bodyrows
Thrusters
Tire Flips

3-25-2017

17.5
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

OR

200m Farmer Walk
then
5 Rounds of:
20 KB Swings
10 Toes to Bar
15 Pushups
10 Burpees
then
800m Run

3-24-2017

Deck of Cards

3-23-2017

8 Rounds For Quality:
5 Barbell Strict Press
5 Pullups
:30 Plank
50m Weighted Lunge Walk

3-21-2017

Boxing

3-20-2017

Romanian Deadlift 5×5

4 Rounds of AMRAP :30 each
Pushups
Bodyrows
Situps
Air Squats

3-18-2017

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

3-17-2017

DB Press 5×5
paired with
Side Plank :30×5 each side

EMOTM 14:00
Even: 8 Cycle Split Squats + 10 Situps
Odd: 15 KB Swings + 10 Pushups

3-16-2017

Back Squats 5×5

Pullups 5×8
paired with
AB Wheel 5×10

3 Rounds In Teams For Time:
40 Wallballs
30 Burpees
20 Toes To Bar