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5.7.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)200m run with medball, sharing with partner, or 2 min jump rope. Then... 3 sets of 10 medball squat cleans, 10 kip swings, 10 wall ball, 4 downward dog into inch worms, 2 crab bridges. Mobility/Activation/Prehab: HipSkills & DrillsWeighted Strict Ring DipSpend 8…

5-3-19

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ChalkBox Training - Circuit TrainingWarm-upWarm-up (No Measure)2:00 row or 500m 10 Air Squats Then: Down and Backs... Walking foothold w/overhead reach Walking toe touch Walking knee pull to chest Walking leg cradles (Knee out) Lunges w/overhead reach Frankenstein walks Lunges w/hip rotation & shoulder socket rotation Side lateral lunges Spiderman…

5.2.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then... 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, reverse lunge (1 left, 1 right) Mobility/Activation/Prehab: HipWeightliftingClean and Jerk Spend…

4.30.19

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ChalkBox Training - ChalkBox Group ClassWarm-up"St Petersburg" Kb Warm Up Flow - (No Measure)100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch Mobility/Activation/Prehab: ShoulderWeightliftingOverhead…

4.27.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)Move fast while your partner is waiting, but still perform the movement with excellence. Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: ShoulderWeightliftingJerkSpend 8 minutes working up to a challenging jerk 80-90% out of the rack, or perform 3 reps on the minute for…

4.20.19

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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, hang power clean, front squatSkills &…

4.19.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)3 sets of: 10 ring row, 10 push-ups, 10 lunge steps, 30s plank. Then... 3 sets of 10 kb swings, 10 goblet squats, 5 kb halos Mobility/Activation/Prehab: ShoulderStrength:Front Box SquatsA1.) Front Box Squat - 6 sets of 2 reps, same weight across, 55-65%…

4.18.19

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob Mobility/Activation/Prehab: AnkleMetcon"Rainy Day Blues" (AMRAP - Rounds and Reps)In 9 minutes rope climb (Health: 6 lay downs/…