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7-9-19

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ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

– CHEST DAY –

6:00 AMRAP, :30 Rest

1. Decline Bench Press (5 reps)

– DB bent over flies ( 10 reps)

– Flutter kicks ( 20 reps)

2. Yogaball DB bench press (10 reps)

– Push-up (5 reps each side)

– Mountain climbers 20 reps

3. Plate press (10 reps)

– DB boxing press ( 10 reps each arm)

– Knees to chest with plate (10 reps with plate) Lay on your back hands out. Place feet 6″ off the ground pulling knees to chest and then back out.

4. Tire push- ups into tier jump ups for 10 reps

– Tire toe taps (20 reps)

– Tire heel taps ( 20 reps) lay on back placing heels on the tier. Alternate heel taps on the tier.

5. Cable yoga ball press ( 10 reps) Chest on yoga press both hands to the ground at the same time

– Pushups ( 10 reps)

– Bicycle kicks (20 reps)

6. Single arm DB bench press (10 Reps Each arm)

– DB up right flies alt arm (10 reps) Make sure db is mid clavicular line center of chest rolling the peck

– Russian Twist