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3.4.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)500m Row then 3 rounds... 10 reverse lunge steps, 3 inch worms, 15 hollow rocks, 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: shoulderStrength:Barbell LungesSpend 8 minutes working…

3.2.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)General Warm Up: Then: 3 Sets - down and back- Walking quad stretch Butt kicks Lunges with overhead reach Side Lunge Inch WormsMetcon"Let's Go Eat Tacos Instead" (Time)With a partner, complete: 100 Calorie Row 150 Double Unders 80 Wall Balls 150 Double Unders…

2.28.19

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ChalkBox Training - ChalkBox Group ClassWarm-up ()Warm-up (No Measure)3 rounds: 10 Goblet Squats, 10 Alt lunges, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then... 3 sets of 5 with the empty bar: Straight Leg Deadlift, bent over row, hang muscle clean, shoulder press, hang squat clean Mobility/Activation/Prehab: shoulderStrength:Power…

2.27.19

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ChalkBox Training - ChalkBox Group ClassWarm-up (No Measure)3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then... 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power snatch, behind the neck press (snatch width), overhead squat.…

2.26.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 sets of: suitcase or oh carry + 10 goblet squats + 10 push ups + 10 sit up. Then 5 inch worms and 3 Crab Bridges. Mobility/Activation/Prehab: shoulderSkills & DrillsL - SitsPerform 4 sets of L-sits on the rings, parallettes, or boxes.…

2.25.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 Rounds: 8 Jump Squats, 2 inch worms, 2 crab bridges, 5 push ups, 5 rings rows, then... 3 sets of 5 reps with an empty barbell: Jefferson Curl (Rounded back deadlift), Bent over Row, Hang Muscle Clean, Shoulder Press, Back SquatSkills &…

2.21.19

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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

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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…