ChalkBox Training – ChalkBox Group Class
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
Skills & Drills
30 seconds on, 30 seconds off for 5 minutes of hollow rocks.
A1.) Squat Clean – 5 sets of 3 reps, same weight across, 75-85% of clean.
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.
“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).
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.
2019 06 05