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
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)
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.
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