Blog Search

12/3/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Warm-up (No Measure)

General Warm-Up

Metcon (AMRAP – Rounds and Reps)

Spend 20 to 25 minutes…

A1) Straight Leg KB Dead-lift 3 sets X 4 reps

A2) Seated KB Floor Press 3 sets X 4 reps

B1) Pistols/Banded Pistols or Split Squats 3 sets X 8L+8R

B2) Bent Over KB Rows 3 sets X 8L+8R

Then fast pace…

20 AMRAP

Heavy Swings H 44/A 53/P 60+

Push-ups H Foam roller under knees/A Reg Push-ups /P w/20# Vest

One time buy in…

50 Air squats

25 Hanging knee raises

Then

10 KB Swing

20 Push-up

20 KB Swing

18 Push-up

30 KB Swing

16 Push-up

40 KB Swing

14 Push-up

50 KB Swing

12 Push-up

Cool down

Shoulder mobility with bands