Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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1-23-2017

Bent Over Barbell Row 3×10
Back Squats 5×5

AMRAP 10:00
10 Cycle Split Jumps
10 Pushups
10 Situps

1-21-2017

5 Circuits of:
Turkish Get ups
Russian Twists
Bodyrows
Plank
Burpees
1 minute each station.

1-20-2017

Hang Power Clean 5×3

Toes to Bar 4×10
paired with
Partner Glute Ham Raise 4×10

For Time:
100 KB Swings
100 Pushups
partition reps as needed

1-19-2017

DB Push Press 5×5
paired with
Pullups 5×8

Death By Squats

1-17-2017

Boxing

1-16-2017

Deadlifts 5×5

For Time
3 Rounds of:
20 Wallballs
50m Overhead Lungewalk
400m Run

1-14-2017

3 Rounds of:
20 Pushups
20 Overhead Squats
(7 min cap)

3 Rounds of:
20 Tireflips
20 Toes-to-Bar
(7 min cap)

3 Rounds of:
20 Burpees
10 Pullups
(7 min cap)

1-13-2017

800m Run
20 DB Step Ups each
20 Toes To Bar
800m Run
20 Romanian Deadlifts
20 Dips
800m Run
20 Ab Wheelouts
20 Bodyrows

1-12-2016

5 Sets:
1 Clean + 5 Press
paired with
8 Pullups

5 Sets:
1 Clean + 5 Front Squats

AMRAP 10:00
5 DB Thrusters each
10 Situps
10 Burpees

1-10-2016

Individual Drills
Snatches
Clean and Jerks
Snatch Grip Deadlift 3×5