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6-13-19

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ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

SHOULDER DAY

6:00 Work at each station, :30 Rest

1.) Behind the neck wide grip press –

10, 8, 6, 4, 2 reps , superset with:

– American KB Swings – 10, 8, 6, 4, 2 reps

2.) DB front raises on a bosu ball –

10, 8, 6, 4, 2, Reps , super set with:

– Rower cals – 10, 8, 6, 4, 2

3.) Strict shoulder press –

10, 8, 6, 4, 2 reps, superset with:

– Bike cals – 10, 8, 6, 4, 2,

4.) DB side raises – 10, 8, 6, 4, 2 reps

superset with:

– Cable rope front raises 10, 8, 6, 4, 2

5.) Seated Shoulder Db reverse front press 10, 8, 6, 4, 2 reps, superset with:

– Dumbbell bent side raises 10, 8, 6, 4, 2

6.) Run around the buildings 3-4 times