2.21.19

By: 0

ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 sets of 10 sit ups with legs straight, 10 kb front rack lunge steps, 10 scap pull ups, 4 inch worms. Then... 5,4,3,2,1 with an empty bar, front squat, shoulder press, good morning. Mobility/Activation/Prehab: HipStrength:Front Box SquatA1.) Front Box Squat - 3…

2.13.19

By: 0

ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then... 3 sets of 5 with an empty bar: straight leg deadlift, hang muscle/power clean, back squat, push jerk Mobility/Activation/Prehab: HipSkills & DrillsRing DipsSpend 8 minutes working on ring dip…

Shoulders

By: 0

ChalkBox Training - Circuit TrainingWarm-upWarm-up (No Measure)Row 2:00 Dynamic StretchingCircuit Intervals (1:00 on/ :15 off)Metcon (No Measure)1. Handstand Holds (5 pushups for drop) 2. Jumping Wall balls (5 crunches for drop) 3. Single Arm Kettlebell Swing (5 jumping split lunges per leg for drop) 4. Straight Arm Band Raises 5…

2/8/19

By: 0

ChalkBox Training - ChalkBox Kettlebell / 6 Week ChallengeWarm-upWarm-up (No Measure)"Pass Your Plate, Please"Workout"Kettle Bear 20" (Time)2 Rounds for Time: 20 KB High Pulls - on each arm 25 Single Unders 20 Single Arm Overhead Walking Lunges - total 25 Single Unders 20 KB Half Kneeling Press -on each arm…

2.8.19

By: 0

ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 rounds of 10 push-ups, 10 squat jumps, 10 kb swings, 2 inch worms, 2 crab bridges. Then... 4,3,2,1 with a light DUMBBELL one arm each side, single leg deadlift, hang power snatch, shoulder press Mobility/Activation/Prehab: HipSkills & DrillsRope ClimbsSpend 8 minutes working…

2/7/19

By: 0

ChalkBox Training - ChalkBox Kettlebell / 6 Week ChallengeWarm-upWarm-up (No Measure)500m Row 10 Air Squats Walking Toe Touch w. 3 Steps in Between Frankenstein walks Walking foothold w/overhead reach Walking leg cradles Lunges w/overhead reach Inch Worms Lunges w/hip rotation & shoulder socket rotation Side lateral lunges Lunges w/a single…

2.6.19

By: 0

ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 min jump rope, then 3 rounds of 5 strict burpees, 10 kb swings, 5 per side kb halos, 5 boot strappers. Then... 5,4,3,2,1 with the empty bar: snatch grip deadlift, high hang power snatch, low hang squat snatch, overhead squat Mobility/Activation/Prehab: AnkleSkills…

2/05/19

By: 0

ChalkBox Training - ChalkBox Kettlebell / 6 Week ChallengeWarm-upWarm-up (No Measure)General Warm UpMetconMetcon (Time)Partner Workout: Everyone rows! When 1 person is working, the other partner is holding a KB at lockout overhead. Reps don't count until partner is holding that KB overhead. *500m Row *80 Push Ups *60 Box Jumps…

2.4.19

By: 0

ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, 10 air squats, then... 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press Mobility/Activation/Prehab: HipSkills & DrillsWeighted Strict Pull UpSpend…