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3.20.19

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ChalkBox Training – ChalkBox Group Class

Warm-up (No Measure)

3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 5,4,3,2,1 with the empty bar: bent over row, hang muscle clean, shoulder press, front squat

Mobility/Activation/Prehab: hip

Strength:

Front Squats

A1.) front squat or front box squat – 3 sets of 4 reps and then 3 sets of 3 reps, same weight across, 85-95% of max if doing front squat, 70-80% of max front squat if doing box squat

Half Kneeling Single Arm DB Press

A2.) half kneeling single arm dumbbell press – 6 sets of 6 reps on each side, same challenge with all sets

Metcon

“Caress Me Down” (AMRAP – Rounds and Reps)

9 minute AMRAP (as many rounds as possible)

10 kipping ring dips* (Health: 10 ring push-ups)

40′ broad jump (20’ out, 20’ back)

10 goblet squats (Health: 26lb / Athletic*: 35lb/ Performance: 53lb)

10 qty 20 ft (6m) shuttle runs -out and back- (no line touch) OR 200m run

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

Scaling Guide: 2 – 4 rounds, about 2:00 per round.

Coaching Tips: Practice your kipping technique on the ring dips before starting, and then use them starting in the first round. Get through the first round in as few sets as possible, but then break them up more in the later rounds to keep moving. The broad jumps should be at least 2′ at a time for most people (no bunny hopping). Use the same lane for jumping and the shuttle runs. Have a plan for counting your shuttle runs (fingers, a whiteboard, beads, etc.), 10 round trips are a lot!

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP – 20m farmer carry, 15 kb swings.

OR

3 sets of 15 db curls in a superset with 15 banded hamstring curls.

3.18.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope or row.

3 rounds of 10 reverse lunge steps, 10 push ups, 10 ring rows, 10 sit ups. Then …

3 sets of 5 with an empty bar: hang muscle clean, push press, reverse lunge step (5 per leg)

Mobility/Activation/Prehab: hip

Strength:

Push Press

A1.) Push Press – 7 sets of 2 reps, same weight across, 70-80% of max

Strength:

Single Leg DB Deadlift

A2.) Single Leg Dumbbell Deadlift – 7 sets of 4 reps on each side, same challenge with all sets

Metcon

“Wooden Kimono” (Time)

For time. 5 rounds

6 ‘heavy’ jerks (Health: 65lb / Athletic: 105lb* / Performance: 155lb)

16 single arm kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

40′ bear crawl

strict chin-up (Health: 6 assisted, Athletic*: 3 reps, Performance: 6 reps)

400m run OR 2 rounds of 40 single unders + 4 reps of 20′ (6m) out and back shuttle

1 min rest

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

Scaling Guide: 21 – 28 minutes, about 5:30 per round including the rest. Scale Up: 115/185lb jerks, 53/70lb kb, 20’ hs walk instead of the bear crawl.

Coaching Tips: Plan on doing the jerks unbroken for most of the sets due to the rest. Switch arms as desired on the single arm kettlebell swings and remember that these are ‘eyeball’ height. Move fast on the bear crawls and rest often (if needed). Push the pace on the runs/jump rope due to the 1-minute rest right after.

3.14.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 rounds of 20-30m farmer carry, 10 goblet squats, 10 ‘halos’, 10 ring dips or ring push-ups, 15 jumping jacks

Mobility/Activation/Prehab: hip

Skills & Drills

Box Jump

Spend 6 minutes working up to a challenging height box jump from standing or seated or work up to a max distance standing broad jump.

Metcon

“Learn To Fly” (AMRAP – Reps)

5 rounds for max reps.

1 min dumbbell weighed pull up (Health: band assisted, Athletic*: 15lb db, Performance: 25lb db) – doesn’t have to be strict

1 min ‘heavy’ power clean (Health 65lbs, Athletic*: 95lbs, Performance: 155lbs)

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

1 min Cal Row

1 min rest

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

Scaling Guide: 200 – 300 reps, about 50 reps per round. Scale Up: 45/30lb pull ups, 30/24 in box jumps.

Coaching Tips: You can start at any movement, but you must go in order (except for the rest). For example, if you start on power cleans, you’ll end on weighted pull ups. Pace this one so that you can get the max reps on the movements you are good at. When doing db pull ups, hold the db between the thighs or the feet. If you hold it between the ankles, you may want to wrap the handle with a towel or a shirt so the knurling doesn’t shred your skin.

3.13.19

By: 0

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

Mobility/Activation/Prehab: ankle

Skills & Drills

Pistols

Skill Practice Warm Up: Spend 8 minutes working on pistols and pistol progressions

Metcon

“Jewel In the Dark” (AMRAP – Rounds and Reps)

4 cycles, 5 minute each, counting rounds

Health: Row (Health: 400m / Athletic: 500m* / Performance: 600m)

Then max rounds with the remaining time

40* Double Unders (Health: 80 singles)

12 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

8 reverse lunge steps with plate overhead 4L/4R- (same weight) alternate if desired

2 min rest between cycles. Start round where you left off (after each row buy in)

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

Scaling Guide: 5 – 8 rounds. About 2 min for the rows, then 1:30 per round after. Scale Up: Perform 100m of suitcase carry (53/70lb kb), at some point during the 2 min rest.

Coaching Tips: You can start with a hard first row but be aware that the best strategy is going to have a steady pace for all of the rounds. You will want to be able to get right off the rower and go into the double unders. Keep the back flat on bumper plate burpees by dropping your hips lower when you pick up the plate. Do the reverse lunges in place, alternate as desired. Make sure you keep track of your rounds and start where you left off from the previous round.

3.9.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

General Warm Up then…

3 sets of 10 ‘Jones squats’, 10 ring rows, 30s plank or planche progression, 10-20m kb single arm oh carry

Mobility/Activation/Prehab: hip

Weightlifting

Clean and Jerk

Each minute on the minute for 7 minutes perform 3-5 clean and jerks (shoot for your “Grace” weight).

Build up on weight first.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Wod

25 minute AMRAP (As many rounds as possible) – Teams of 3

30 Back squats (Health: 55lb, Athletic 85*lb, Performance: 135lb) or 36 with DBs (20lb, 35lb*, 50lb) take from ground. if your struggle with a deep squat use dumbbells on a box

30 burpees over partner (other two partners stay in plank)

400m run with heavy slam ball or bumper plate -two items per team- SB: (45/60*/80), pairs of plates: (15/25*/45)

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

Scaling Guide: 3 – 5 rounds, about 7 minutes per round. Scale Up: 105/155lb bar OR only use two people.

Coaching Tips: Split up the work so that people with more capacity end up doing more of the work. The key is to make sure everyone is resting at the same time (when rest is needed). Keep the torso vertical to avoid blowing up the back on the squats. Elbow planks are desired for the planks, but BOTH of the other teammates must be in a plank for the reps to count. Everyone must run together, but the sandbag/plates can be split up/shared any which way.

3.8.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

General Warm Up

2:00 row

then do

3 rounds

30 feet walking lunges

7 box step ups

7 push ups

2 wall walks

Metcon

Open Workout 19.3 (Time)

For Time :

200-ft dumbbell overhead lunges

50 dumbbell box step ups

50 strict handstand push ups

200-ft handstand walk

3.7.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then…

3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat

Mobility/Activation/Prehab: shoulder

Weightlifting

Snatch Complex

Spend 8 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS.

Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

In 22 minutes

1500m row (all levels) Log this as its own benchmark.

2 min rest

Then max rounds with the remaining time:

6 power snatch (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

6 Overhead squats (Health: Front Squat, Athletic:*/Performance: same)

6 dumbbell weighted strict pull-ups (Health: assisted, Athletic: 10lb, Performance: 25lb)

40′ bear crawl

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

Scaling Guide: 5 – 7 rounds, about 6-7 min for the row, then 2 min per round after. Scale Up: 95/155lb bar, 25/45lb weighted pull ups, 20’ handstand walk instead of bear crawl

Coaching Tips: Weighted pull-up must be done with a dumbbell to be “performance.” Row the 1000m as if it were a workout itself. Log your score on this as a benchmark by itself. Be smart about the power snatches and overhead squats. If you cannot do a challenging load due to shoulder issues, change this to power cleans and front squats (including part way through the workout if needed). Keep the pull ups strict and hold the dumbbell between the feet, ankles, or thighs. Go fast on the bear crawls and rest often. Avoid staying in the ‘up’ position to long.

3.6.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m run with medball, Then …

3 sets of 10 KB Swings, 10 push-ups, 10 sit ups, 10 lunge steps (5R/5L), 10 air squats

Mobility/Activation/Prehab: hip

Skills & Drills

KB Snatches

Spend 10 minutes working on single arm kettlebell snatches. Be deliberate about not letting the kettlebell slam onto the wrist! Perform sets of 5-10 per side.

Strength:

Front Squats (6 Sets of 3 Reps)

A1.) Front Squat or Front Box Squat – 6 sets of 3 reps, same weight across, 80-90% of max if doing front squat, 65-75% of max front squat if doing box squat.

Strength:

Single Arm DB Press

A2.) Single Arm DB Press – 3 Reps on each arm for 6 Sets

Metcon

“I want it that way” (AMRAP – Reps)

For reps. 3 rounds

1 min dumbbell push press -two hand- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

1 min toes to bar (Health: hanging knee raise, 2 reps = 1 ‘point’)

1 min single unders (2 single unders = 1 “rep”)

1 min rest

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

Scaling Guide: 180 – 240 reps, about 65 reps per round. Scale Up: Double unders

Coaching Tips: Plan on breaking things up into smaller chunks each minute because these are high rep movements that can blow you up fast [if you try to go unbroken]. Keep the belly tight as you do the dumbbell push presses to avoid hyper extending the low back. Use small fast sets on the toes-to-bar. Go ‘for broke’ on the jump rope because you can get a lot of points here.

3.5.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2:00 Row, Run, or Jump Rope then…

3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats, Then…

5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press

Mobility/Activation/Prehab: shoulder

Skills & Drills

Ring Outs

Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings). If ring outs are too difficult, do 3 Sets of 3-5 Ab Wheels.

Metcon

“Crud Muffin” (Time)

For time. 5 rounds

10 clean and jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

15 push-ups

15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

400m run OR 2 rounds of 30 double unders, 5 burpees

1 min rest

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

Scaling Guide: 23 – 29 minutes, about 4.5 min per round including the rest. Scale Up: 105/155lb bar, 53/70lb kb

Coaching Tips: Get through the first round of clean and jerks quickly, but plan on pacing later rounds so that you protect your back. Really emphasize the legs on the jerks so that you can save your shoulders for the push-ups. Keep the push-ups legit – no worming or rocking. Push the pace on the runs because of the minute rest that follows. If needed, adjust the load during the rest intervals if needed!