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12/01/18

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Always Partner Up!

If your training session has a dedicated strength or skill portion – anything that is not a timed conditioning piece – and you are not the only person in the gym, you should have a training partner. Yes…every time! Even if you have a 10,000 square foot gym with 20 squat racks, and there are only two of you in the gym, don’t squat alone!

Warm-up

Warm-up (No Measure)

6reps 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
Do not rush this!

Warm-up (No Measure)

Funnel Tag

15 min.
https://www.youtube.com/watch?v=wU0ZgIVROH8&t=22s

Metcon

Metcon (Time)

6000-meter row
Partner A holds an empty barbell overhead, While Partner B Rows.

Partner A & B may switch off as much as you want.

Men 45# bar/women 35# bar.

If one team member lowers the bar below their head, the other team member must stop rowing.