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7.26.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then…

3 sets of 5 with an empty bar: hang muscle clean, push jerk, bent over row

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Turkish Get Ups

Spend 10 minutes working on Turkish get ups. Try to get at least 4 challenging reps per side.

Strength:

Jerk or Push Press

A1.) Jerk or Push Press – 4 sets of 3 reps, then 4 sets of 2 reps, same weight across, 75-85%.

Bulgarian Split Squats

A2.) DB Split Squat – 8 sets of 5 reps, each side, same challenge with all sets.

Metcon

“No Honor Among Thieves” (AMRAP – Rounds and Reps)

AMRAP in 7 min

200m run or 40 single unders, 4 reps of 20′ (6m) out and back shuttle

Chest to bar pull-ups (Health: 4 ring rows / Athletic*: 4 reps/ Performance: 8)

12 wall ball (Health: 20lb/10ft, Athletic*: 14lb/9ft, Performance: 10lb/8ft)

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

Scaling Guide: 2.5 – 4.5 rounds, about 2 min per round.

Coaching Tips: Push the pace on the runs, if you jog here you’ll lose time for the chest to bar and the wall ball. Try to go unbroken on the first round or two and use the runs to ‘pace’ the rest. Make sure you keep your hands on the bottom of the medicine ball during the wall ball. If you hold the sides, you’ll be using more energy (to squeeze the ball) and the ball is a few inches lower when you ‘throw’ it. Throw from the bottom and you’ll save energy for sure!

CASH OUT

Metcon (No Measure)

2 min row, 60s plank, 2 min row,

OR

3 sets of 12 single arm db bent over row in a super set with 15 loaded glute bridges.