ChalkBox Training – ChalkBox Group Class
“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.
A1.) Deadlift – 6 sets of 3 reps, adjust load each set.
Single Arm Bent Over DB Row
A2.) Single Arm Bent Over DB Row –
6 sets of 6 reps on each side, adjust difficulty each set.
“White Marble” (Time)
5 rounds for time
12 single arm OHS (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)
80′ oh dumbbell carry (same – two hand) or 20′ for two round trips
12 single arm db deadlifts (same, one db held at the side)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 minutes, about 1:40 per round. Scale up to 53/35lb kb
Coaching Tips: Switch arms as desired on the dumbbells. Hold the dumbbell so that the heel of the hand is touching one of the ‘heads’. Then rotate the db so that it’s center of mass is closer to being over your spine. Do not push off the leg with the other hand. Make sure you keep your back flat on the db deadlifts. Angle them down so that you don’t have to go so low!
3 Rounds – 30s per side, side plank, 15 kb swings, 20 cal row
3 sets of 15 db curls in a super set with 15 Jones squats
2019 07 17