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6.6.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Practice – Take it easy today if you did Wednesday’s workout and you plan on coming on Friday.

Warm Up: 3 rounds of 20-30m suitcase/farmer carry, 10 single arm front rack kb squat, 10 kb single arm bent over row, 10 ‘halos’, 10 ring dips or ring push ups, 15 jumping jacks

Mobility/Activation/Prehab: Hip

Skills & Drills

Hollow Rocks

30 seconds on, 30 seconds off for 5 minutes of hollow rocks.

Strength:

Squat Clean

A1.) Squat Clean – 5 sets of 3 reps, same weight across, 75-85% of clean.

Strength:

Weighted Strict Ring Dip

A2.) Weighted Strict Ring Dip, or progression, or db bench press – 5 sets of 6 reps, same challenge with all sets.

Metcon

“Atlas Shrugged” (Time)

5 rounds for time:

12 hang power clean (Health: 35lb/ Athletic*: 65lb/ Performance: 95lb) or with dbs (15lb, 30lb*, 45lb)

12 lateral burpee over bar (or dbs)

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

Scaling Guide: 6 – 11 minutes, about 1:30 per round. Scale Up: 85/135lb bar.

GAME CHANGER: from minute 6 – 8 (if you have finished), perform 2:1 wall balls (add an additional squat while the wall ball is in the air). Subtract one second from your time for each wall ball performed.

Coaching Tips: Try to go unbroken on the first few rounds of cleans. Pace the burpees so you can get back to the cleans and complete a ‘good’ set right away. On the last rounds, speed up (if you can).

CASH OUT

Metcon (No Measure)

2 min row, 1 min elbow plank, 2 min row, OR

3 sets of 15-20 banded face pulls in a super set with 15 glute ham raises.