ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
2 min jump rope or 400m run, then…
3 rounds of 10-20m single arm OH carry (each arm), 10 ring rows, 10 push-ups, 10 goblet squats, 10 hollow rocks, 3 inch worms
Skills & Drills
Handstand Push Ups
Spend 8 minutes practicing handstand progressions and/or strict HSPU
Back or Box Squat
A1.) Back or Box Squat – 5 sets of 5 reps, same weight across, 65-75%.
Half Kneeling Single Arm DB Press
A2.) Half Kneeling Single Arm DB Press – 5 sets of 6 reps, each side, same challenge with all sets.
“5 4 3 Row intervals” (Time)
500m row (Record this separately as a benchmark)
Rest 2 min
Rest 2 min
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.
Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400 with all you got, then just try to hang on for the final 300. Doing 2-3 short, fast, pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP – 10 toes to bar, 15 wall ball.
3 sets of 10-15 GHD sit ups in a super set with 15 Jones squats.
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