ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
200m run with medball or 2 min jump rope, then…
3 rounds of 8 squat jumps, 8 push-ups, 5 deadbug extensions (each side), 5 Spiderman lunges (each side). Then…
5,4,3,2,1 of each with an empty bar: deadlift, bent over row, front squat, push press, back squat
A1.) Push Press – 5 sets of 4 reps, same weight across, 70-80% of max.
Single Leg DB Deadlift
A2.) Single Leg Dumbbell Deadlift –
5 sets of 6 reps on each side, same challenge with all sets)
“Wake Me Up Before you Go Go” (Time)
For time. 5 rounds (with a game changer)
12 deadlifts (Health: 65lb / Athletic: 125lb* / Performance: 185lb) or 20 with DBs (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
12 dumbbell push press (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
12 kipping pull-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6:30 – 10 min (without the game changer). Scale Up: 155/225lb bar, 35/55lb dbs, and c2b pull ups
Game Changer: If you are finished, between minute 7 and min 9 perform as many burpees as possible. Subtract 1 second for each burpee performed (log ‘raw’ time in your notes). For example, if you finish at 6:30, wait until min 7 to start. If you finish at min 8:30, you have 30s to do burpees.
Coaching Tips: Remember to go ‘down fast’ on the deadlifts and avoid fighting gravity as much as you can (just don’t bounce) and don’t forget to use a mixed hook grip to save the hands. Push yourself to go unbroken on as many movements as possible today if your form is good. Scale the workout UP to a level that you finish around 7-8 minutes and you get to do some of the ‘game changer’ (the goal ISN’T to make it easier so you get to to the game changer, you have to earn it).
Metcon (No Measure)
2 min row or airdyne, 60s plank, 2 min row or airdyne
3 sets of 15 db kickbacks in a super set with 15 loaded hip extensions.
2019 03 31