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7.20.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

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

3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side)

Mobility/Activation/Prehab: Hip

Weightlifting

Power Clean

A1.) Power Clean – 7 sets of 2 reps, adjust load each set.

Single Arm Ring Row

A2.) Single Arm Ring Row OR Single Arm DB Row – 7 sets of 5 reps on each side, adjust difficulty each round.

Metcon

“Dani” (Time)

21-15-9 for time.

Kipping HSPU (Health: DB shoulder press)

db hang power clean (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

box jump (Health: 12″, Athletic*: 20″, Performance: 24″)

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

Scaling Guide: 8 -12 minutes, about 4 min for the first round of 21s.

Coaching Tips: You can go for a bit larger sets on the HSPU because there are more movements than a workout like “Diane”. Make sure you complete the reps for the hang cleans (stand up all the way). Use a hook grip if you can. Rebounding box jumps not advised.

CASH OUT

Metcon (Time)

3 Rounds – 10 ring dips, 20 cal row

OR

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