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ChalkBox Training – ChalkBox Group Class


Warm-up (No Measure)

3 sets of 10 hollow rocks, 10 goblet squats, 10 scap pull ups, 2 crab bridges. Then…

5,4,3,2,1 with an empty bar, front squat, shoulder press, good morning.

Mobility/Activation/Prehab: Shoulder


Front Box Squats

A1.) Front Box Squat – 6 sets of 2 reps, same weight across, 65-75% of front squat.


Weighted Strict Pull Ups

A2.) Weighted Strict Pull Up (or progression) – 6 sets of 4 reps, same challenge with all sets.


“Whispering Viking” (AMRAP – Rounds and Reps)

AMRAP in 7 min

14 American KB swing (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

7 shoulder press (Health: 35lb/ Athletic*: 65lb/ Performance: 95lb) or with dbs (15lb/30lb*/45lb)

40′ single arm kb farmer carry aka ‘suitcase carry’ (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

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

Scaling Guide: 3 – 6 rounds, about 1:30 per round. Scale Up: 53/70lb kb and 7 strict HSPU instead of shoulder presses

Coaching Tips: Using the ‘two hand snatch’ style of swing may work for some, but the press out at the top may affect the presses in later rounds. A more ‘traditional’ arc swing is probably better for most. Be very deliberate with the trunk and avoid hyper extension of the lumbar on the swings and the presses. The farmer carries will act as an active recovery for you to catch your breath, so push the intensity on the swings and presses.


Metcon (No Measure)

2 min row for cal, 30s per side, side plank, 2min row for cal


3 sets of 15 db curls in a super set with 15-20 loaded glute bridges.