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7.10.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then…

5,4,3,2,1 of bent over row, muscle clean, shoulder press, push jerk, thruster

Mobility/Activation/Prehab: Hip

Single Arm Ring Row

A2.) Single Arm Ring Row – 6 sets of 7 reps on each side, adjust difficulty each round.

Metcon

“Warped Perspective” (AMRAP – Rounds and Reps)

AMRAP in 7 min

4 shoulder press (Health: 35lb/ Athletic*: 65lb/ Performance: 115lb) or 5 with dbs (15lb, 30lb*, 50lb)

4 thrusters (same) or 5 with dbs (same)

4 push press (same) or 5 with dbs (same)

4 Push jerk (same) or 5 with dbs (same)

4 out and back lateral shuffles 20′ each way, touch hand past line each 20′

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

Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale Up: 75/135lb barbell.

Coaching Tips: Keep the abs tight throughout the barbell movements. The shoulder presses must be ‘strict’ to count. Being efficient with the thrusters, push presses and push jerks will make the later rounds go faster. Go unbroken for a while, but don’t forget to push the pace on the lateral shuffles. You may need to break up the barbell complex later on, so going fast on the shuffles will help you get more rounds.

Optional ‘Cash Out’ or Hypertrophy: 15 toes to bar, 30 cal row, 3 rounds, OR 3 sets of 10-15 strict toes to bar in a super set with 15-20 loaded glute bridges

CASH OUT

Metcon (Time)

3 Rounds for time :

15 toes to bar, 30 cal row

OR

3 sets of 10-15 strict toes to bar in a super set with 15-20 loaded glute bridges.