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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, 10 air squats, then…

4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press

Mobility/Activation/Prehab: Hip

Skills & Drills

Weighted Strict Pull Up

Spend 8 minutes working up to a max weighted strict pull up (or progression)


Front Squat (7 Sets of 1 Rep)

Front Squat – 7 sets of 1 rep, adding weight each set if possible – next strength focus!


“Mr. Chairman” (Time)

For time.

15 db thrusters (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

Then 3 rounds of:

weighted strict pull ups -with med ball- (Health: 10 ring rows, Athletic*: 5 reps/14lbs, Performance: 10 reps/20lbs)

20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

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

Scaling Guide: 5 – 9 minutes, about 30-60s for the thrusters, then 2 min per round after. Scale Up: 35/50lb thrusters and 20/30lb med ball

Coaching Tips: Try to get through the thrusters unbroken, then go right into your first set of pullups. Hold the ball with your legs/feet however feels comfortable. Use any grip you want on the pull ups (overhand, underhand, mixed). Go for big sets of wall balls if you can!


Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP- 5 pull ups, 10 push-ups, 15 cal row


3 sets of 12 single arm bench press in a super set with 15 banded hamstring curls.