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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

2:00 Row, Run, or Jump Rope then…

3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats, Then…

5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press

Mobility/Activation/Prehab: shoulder

Skills & Drills

Ring Outs

Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings). If ring outs are too difficult, do 3 Sets of 3-5 Ab Wheels.


“Crud Muffin” (Time)

For time. 5 rounds

10 clean and jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

15 push-ups

15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

400m run OR 2 rounds of 30 double unders, 5 burpees

1 min rest

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

Scaling Guide: 23 – 29 minutes, about 4.5 min per round including the rest. Scale Up: 105/155lb bar, 53/70lb kb

Coaching Tips: Get through the first round of clean and jerks quickly, but plan on pacing later rounds so that you protect your back. Really emphasize the legs on the jerks so that you can save your shoulders for the push-ups. Keep the push-ups legit – no worming or rocking. Push the pace on the runs because of the minute rest that follows. If needed, adjust the load during the rest intervals if needed!