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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

2 min jump rope or Airdyne. Then…

3 rounds of 8 push-ups, 8 per side lunges, 8 per side bird dogs, 20s per side plank. Then…

3 sets of 5 with a KB: single arm swing (5 per side), goblet squat, push press (5 per side)

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Snatch Complex

Spend 10 minutes working up to a challenging pause power snatch plus power snatch plus overhead squat.


Metcon (Time)

5 rounds for time of:

400m run OR 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle

20 Burpees

15 Two Hand Dumbbell Bent Over Rows, (Health: 15lb, Athletic*: 35lb, Performance: 50lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 17 – 25 minutes, about 4:00 min per round.

Coaching Tips: Push the pace on the first run a little bit, but save some energy for the burpees. Pace the burpees and make sure you are not hyper extending the back when you come off the ground. Take these at a steady pace and try not to do too much work on the way down. Think “down fast”. For the db bent over rows, hinge at the hip and keep the back flat. Face the ground with the torso as much as flexibility will allow (to parallel or near parallel). These are ‘strict’ so no kipping or ‘body english’. Make sure they are full range of motion.