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12/29/18

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ChalkBox Training - ChalkBox Kettlebell / 6 Week ChallengeWarm-upWarm-up (No Measure)Funnel Tag https://www.youtube.com/watch?v=wU0ZgIVROH8Play different rounds for 15 minutesMetconMetcon (AMRAP - Rounds and Reps)Partner workout AMRAP 35:00. 10 Ring Rows 20 Calories on rower or assault bike 30 Push-ups use a bar on the squat rack to get proper depth on…

12.28.18

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 min jump rope or row, then 2 rounds of 10 sit ups, 5L/5R reverse lunge, 2 inch worms, 5 push-ups. Then... 4,3,2,1 with a light DUMBBELL one arm each side, hang power snatch, shoulder press, overhead squat Mobility/Activation/Prehab: ankleSkills & DrillsSnatch Balance…

12.26.18

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)2 sets of 10 jumping squats, 10 sit ups, 10 ring rows, then... 3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side) Mobility/Activation/Prehab: hipSkills & DrillsSquat Clean and JerkSpend 10 minutes working…

12.22.18

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ChalkBox Training - ChalkBox Group ClassWarm-upWarm-up (No Measure)General Warm Up and/or Coach's ChoiceMetcon12 Days of Christmas (Time)1. Minute Bike, Row, Jump Rope or 200m Run 2. Deadlift 105#/ 165#/ 225# 3. Box Jumps 12"/20"/24" 4. Pull Ups or Jumping Pull Ups 5. Devils Press with Bumper Plate 25#/35#/45# 6. V-Ups…

12/22/18

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ChalkBox Training - ChalkBox Kettlebell / 6 Week ChallengeWarm-upWarm-up (No Measure)Empty Barbell with weighted movements 5 Air Squats 5 Front squats 5 Overhead squats or back squats 5 Strict press 5 Push-press 5 Push Jerks 5 Dead-lift 5 Sumo deadlift high-pull 5 Barbell squat cleansMetconMetcon (Time)Partners! Split as desired. 400-meter…