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4.4.19

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ChalkBox Training - ChalkBox Group ClassCASH OUTWarm-up (No Measure)2 min jump rope, then... 3 rounds of 5 strict burpees, 10kb 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: shoulderSkills…

4.1.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)200m run with medball or 2 min jump rope, then... 3 rounds of 8 squat jumps, 8 push-ups, 5 deadbug extensions (each side), 5 Spiderman lunges (each side). Then... 5,4,3,2,1 of each with an empty bar: deadlift, bent over row, front squat, push…

3.30.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then... 5,4,3,2,1 of muscle clean, front squat, shoulder press, back squat Mobility/Activation/Prehab: hipSkills & DrillsStrict Handstand…

3.29.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 min jump rope or Airdyne. Then 3 rounds of 8 push-ups, 8 lunges per side, 20s plank per side. Then... 3 sets of 5 with a KB: single arm swing (5 per side), goblet squat, push press (5 per side) Mobility/Activation/Prehab: shoulderStrength:Push…

3.28.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 rounds of 5 air squats, 5 broad jumps, 2 crab bridges, 2 inch worms, 5 push ups. Then ...5,4,3,2,1 of hang power clean, bent over row, squat clean, good morning Mobility/Activation/Prehab: hipSkills & DrillsPause Squat Clean Spend 8 minutes working up to…

3.26.19

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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: shoulderSkills & DrillsPower Snatch plus Overhead SquatSpend 8 minutes working up a challenging power snatch plus overhead squat plus hang squat snatch.MetconMetcon…

3.25.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, bent over row, shoulder press, good morning, thruster Mobility/Activation/Prehab: hipSkills & DrillsHollow Rocks (:30 on, :30 off)30s of hollow rocks (or progression) each…

3.22.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 rounds of 2 crab bridges, 2 inch worms, 5 air squats, 5 push-ups, 10 kip swings. Then ... 5,4,3,2,1 of straight leg deadlift, bent over row, shoulder press, good morning, thruster Mobility/Activation/Prehab: hipMetconOpen Workout 19.5 (AMRAP - Reps)33-27-21-15-9 reps for time of:…