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4.10.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope or 400m run… then

2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then… 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster

Strength:

Jerk Drive

5 Sets of 3 Reps – build to a heavy set

Strength:

Push Press

4 Sets of 6 Reps – About 70% of your 1 RM

Metcon

“Rear End” (AMRAP – Rounds and Reps)

18:00 AMRAP

60 Double-Unders/ 120 Single Unders

45 Air Squats

21/15 Calorie Assault Bike/ (Row)

10 Push Jerks (Health: 65#,

Athletic: 95#, Performance: 135#/185#)

CASH OUT

Metcon (Weight)

(A)

3 Super Sets:

12 Single Arm Dumbbell Press

12 Single Arm Dumbbell Row

Rest 1:30 between sets.

(B)

Accumulate 1:30 in an L-Sit