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1/11/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

What has been your biggest challenge and accomplishment since joining ChalkBox Training?

Warm-up

Warm-up (No Measure)

300 meter Row

Then…

4 reps each

Air Squats

Walking foothold w/overhead reach

Walking toe touch w/3 steps in between

Walking knee pull to chest

Lunges w/overhead reach

Lunges w/hip rotation & shoulder socket rotation

SIde lateral lunges

Spiderman lunges

Lunges w/a single arm reach

Hip Banded extraction
Don’t rush this warm up!

Weightlifting

A: Heavy Complex (5 reps X 5 sets/Arm)

Single Arm KB clean to

Single arm strict press to

Anti-Lateral Flexon Squat.
Five reps on both sides is 1 set.

Rest 1 to 2 min between sets

https://www.youtube.com/watch?v=2RDPUBFHgI0

Metcon

Metcon (Time)

3 Rounds for time:

20 Burpees

Rest 15 sec

30 Squats

Rest 30 sec

40 Sit-ups