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4.8.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

“Novo” Kb Warm Up Flow, (No Measure)

16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, face down quad smash 30s per side.

Mobility/Activation/Prehab: hip

Strength:

Back Squat

6 Reps @ 65%

3 Reps @ 70%

6 Reps @ 65%

3 Reps @ 75%

6 Reps @ 65%

3 Reps @ 80%

Rest 2:00 between sets.

Weightlifting

Power Snatch

On the 1:30 for 4 Sets

1 Halting Power Snatch (2s at knee-level)

1 Power Snatch

… Directly into:

On the 1:00 for 6 Sets:

1 Power Snatch

Workout

Metcon (3 Rounds for time)

3 Rounds –

16 Double KB Front Rack Reverse Lunges

100m Farmers Carry

32 AbMat Sit-Ups

Rest 1:00 between rounds.

Workout

Glute Bridges

1 Set: 50 Glute Bridges – Break up as needed