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01/7/18

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Daytime Performance and Safety

Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.

After several nights of losing sleep—even a loss of just 1–2 hours per night—your ability to function suffers as if you haven’t slept at all for a day or two.

Lack of sleep also may lead to micro sleep. Micro sleep refers to brief moments of sleep that occur when you’re normally awake.

Warm-up

Warm-up (No Measure)

300 meter row

4 reps each…

Air Squats

Walking foothold w/overhead reach

Walking toe touch w/3 steps in between

Walking knee pull to chest

Walking leg cradles

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

SIde lateral lunges

Spiderman lunges

Inchworms

Lunges w/a single arm reach

Hip Banded extraction
Dont rush this!

Weightlifting

A: Deficit Double KB Deadlift (3 reps X 10 sets)

As heavy as possible.

Standing on 45# plate.
20 to 30-sec rest between sets.

Metcon

Metcon (Time)

3 Rounds for time

15 Burpees

20 sit-ups

45 Push-ups

60 Air Squats

400 meter run