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3.20.19

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ChalkBox Training - ChalkBox Group ClassWarm-up (No Measure)3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 5,4,3,2,1 with the empty bar: bent over row, hang muscle clean, shoulder press, front squat Mobility/Activation/Prehab: hipStrength:Front SquatsA1.) front squat or front box squat - 3 sets of…

3.14.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 rounds of 20-30m farmer carry, 10 goblet squats, 10 'halos', 10 ring dips or ring push-ups, 15 jumping jacks Mobility/Activation/Prehab: hipSkills & DrillsBox JumpSpend 6 minutes working up to a challenging height box jump from standing or seated or work up to…

3.13.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 sets of 10 jumping squats, 10 sit ups, 10 ring rows, then ... 3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side) Mobility/Activation/Prehab: ankleSkills & DrillsPistolsSkill Practice Warm Up: Spend 8…

3.9.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)General Warm Up then... 3 sets of 10 'Jones squats', 10 ring rows, 30s plank or planche progression, 10-20m kb single arm oh carry Mobility/Activation/Prehab: hipWeightliftingClean and JerkEach minute on the minute for 7 minutes perform 3-5 clean and jerks (shoot for your…

3.8.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)General Warm Up 2:00 row then do 3 rounds 30 feet walking lunges 7 box step ups 7 push ups 2 wall walksMetconOpen Workout 19.3 (Time)For Time : 200-ft dumbbell overhead lunges 50 dumbbell box step ups 50 strict handstand push ups 200-ft…

3.7.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then... 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat Mobility/Activation/Prehab: shoulderWeightliftingSnatch ComplexSpend 8 minutes…

3.6.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)200m run with medball, Then ... 3 sets of 10 KB Swings, 10 push-ups, 10 sit ups, 10 lunge steps (5R/5L), 10 air squats Mobility/Activation/Prehab: hipSkills & DrillsKB SnatchesSpend 10 minutes working on single arm kettlebell snatches. Be deliberate about not letting the…

3.5.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2:00 Row, Run, or Jump Rope then... 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats, Then... 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press Mobility/Activation/Prehab: shoulderSkills & DrillsRing OutsSpend…