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11/26/18

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ChalkBox Training - ChalkBox Kettlebell / 6 Week ChallengeEducation MomentPhysical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve…

11/23/18

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ChalkBox Training - ChalkBox Kettlebell / 6 Week ChallengeWarm-upWarm-up (No Measure)500-meter row General Warm-upWeightlifting20 MinutesA1: Pistols (5reps L/R x 5sets)A2: Single KB Squat Clean (3reps L/R x 5sets)HeavyMetconMetcon (AMRAP - Rounds and Reps)20 min AMRAP 5 Burpee Pull-ups 10 Ring Dips 15 Med-ball sit-ups

11.21.18

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 rounds of bear crawl 40 ft, 5 inch worms, 10 air squats, 10 ring rows, then... 4 sets of 5 reps with an empty bar: bent over row, hang muscle clean, good morning, back squat Mobility/Activation/Prehab: hipSkills & DrillsJones Squats (3 sets…

11.20.18

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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 squatWeightliftingThruster (5 Sets of 5 Reps)Thruster…

11.19.18

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ChalkBox Training - ChalkBox Group ClassWarm-upDynamic Warm Up (No Measure)Dynamic Warm Up 500m Row 10 Air Squats Walking foothold w/overhead reach Walking toe touch w/3 steps in between Walking knee pull to chest Walking leg cradles Lunges w/overhead reach Frankenstein walks Lunges w/hip rotation & shoulder socket rotation Side lateral…