ChalkBox Training – ChalkBox Group Class
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)
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.
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.
3 Rounds – 10 ring dips, 20 cal row
3 sets of 15-20 banded face pulls in a super set with 15 loaded glute bridges.
2019 07 19