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7.11.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 sets of 10 jumping squats, 10 sit ups, 10 ring rows, then…

3 sets of 5 with an empty bar: hang muscle clean, front rack reverse lunge (5 per side), hang power snatch

Mobility/Activation/Prehab: Hip

Skills & Drills

Hollow Rocks

30s on 30s off for 4 rounds of hollow rocks

Metcon

“Hang Loose” (Time)

5 rounds for time

6 bar muscle ups or 6 chest to bar, 6 toes to bar, 6 ring dips

40′ db walking lunge or 12 reverse lunge steps -one db in each hand in front rack (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

12 db hang power snatch -one hand, alternate as desisred- (same)

400m run or 20 high knees (10 per leg), 40 single unders, 2 rounds

1 min rest

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

TEAM VERSION: 2 people, 10 bar MU or 10/10/10, one partner working at a time, 40′ db lunges -both partners together, 20 db hang power snatch, one person working at a time, 400m run, both partners together, no rest, 5 rounds

Scaling Guide: 22 – 30 minutes, about 5 min per round including the rest. Scale Up: 35lb/50lb db.

Coaching Tips: Do bar muscle ups as long as you can but stop as soon as you start to fail or do ‘chicken wings’! This includes starting a round with a few reps, then going to the other option for the rest of the round (both considered ‘Performance’). Keep the chest up on the db lunges, and switch hands as desired on the db power snatches. Push the pace on the run because of the minute rest each round.