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5.18.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope, then…

3 rounds of 10-20m single arm OH carry (each arm), 10 banded good mornings, 10 ring rows, 10 push-ups, 10 side lunges, 10 hollow rocks, 3 inch worms

Mobility/Activation/Prehab: Hip

Strength:

Banded Deadlifts

Spend 10 minutes working up to a challenging banded deadlift or axle deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%).

Metcon

“Jackwagon” (Time)

5 rounds for time

10 deadlifts (Health: 75lb, Athletic*: 155lb, Performance: 225lb) or 15 with kbs (35lb, 53lb*, 70lb)

10 db push press (Health: 15lb/Athletic*: 30lb/Performance: 45lb)

10 lateral burpee over bar

400m run or 20 high knees (10 per leg), 40 single unders, 2 rounds

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

Scaling Guide: 17 – 24 minutes, about 4 min per round. Scale Up: 185/275lb bar, 35/50lb db

TEAM VERSION: One person working at a time, 20 deadlifts, 20 db push press, 10 bar facing burpees (in unison over same bar), 400m run together.

Coaching Tips: Be deliberate with the deadlifts so that you can keep a flat back. Don’t let your torso tip forward on the push presses and be sure to get full lock out at the top. The burpees over the bar do not require a clap or fully open hips. Stay low and move fast. Pace the run so you can come right in and start on a set of deadlifts without much set up time.

CASH OUT

Metcon (No Measure)

4:00 AMRAP – 10 kipping pull ups, 10 jumping lunges.

OR

3 sets of 10 strict chin ups in a super set with 12 Bulgarian Split squats.

5.15.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 10 hollow rocks, 10 goblet squats, 10 scap pull ups, 2 crab bridges. Then…

5,4,3,2,1 with an empty bar, front squat, shoulder press, good morning.

Mobility/Activation/Prehab: Shoulder

Strength:

Front Box Squats

A1.) Front Box Squat – 6 sets of 2 reps, same weight across, 65-75% of front squat.

Strength:

Weighted Strict Pull Ups

A2.) Weighted Strict Pull Up (or progression) – 6 sets of 4 reps, same challenge with all sets.

Metcon

“Whispering Viking” (AMRAP – Rounds and Reps)

AMRAP in 7 min

14 American KB swing (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

7 shoulder press (Health: 35lb/ Athletic*: 65lb/ Performance: 95lb) or with dbs (15lb/30lb*/45lb)

40′ single arm kb farmer carry aka ‘suitcase carry’ (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

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

Scaling Guide: 3 – 6 rounds, about 1:30 per round. Scale Up: 53/70lb kb and 7 strict HSPU instead of shoulder presses

Coaching Tips: Using the ‘two hand snatch’ style of swing may work for some, but the press out at the top may affect the presses in later rounds. A more ‘traditional’ arc swing is probably better for most. Be very deliberate with the trunk and avoid hyper extension of the lumbar on the swings and the presses. The farmer carries will act as an active recovery for you to catch your breath, so push the intensity on the swings and presses.

CASH OUT

Metcon (No Measure)

2 min row for cal, 30s per side, side plank, 2min row for cal

OR

3 sets of 15 db curls in a super set with 15-20 loaded glute bridges.

5.9.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 10 ring rows, 10 push-ups, 10 squat jumps, 10 jumping jacks. Then… 3 sets of 5 reps of each with an empty barbell: shoulder press, good morning, front squat.

Mobility/Activation/Prehab: Hip

Skills & Drills

Broad Jump

Spend 6 minutes working up to a max broad jump or near max height box jump (from seated or standing).

Strength:

Front Squat

A1.) Front Squat -no box- 6 sets of 4 reps, same weight across, 75-85% of front squat.

Strength:

Weighted Strict Pull Up

A2.) Weighted Strict Pull Up (or progression) – 6 sets of 6 reps, same challenge with all sets.

Metcon

“Lost Feathers” (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

10 box jumps (Health: 12in, Athletic*: 20in, Performance: 24in)

10 burpees

At minute 0:00, 2:00, 4:00, and 6:00, perform 10 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

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

Scaling Guide: 4 – 8 rounds, about 1 min per round. Scale Up: 24/30in box, burpees to target 8″ above reach.

Coaching Tips: Start with the 10 wall balls, then stop where you are and perform 10 wall balls every two minutes. When you are done with the wall balls, go right back to where you left off. Try to get through the wall balls as fast as possible, even if it means you have to pace a bit right before the next set. Box jumps are jump-up-step-down. Jumping up or stepping up is allowed on the burpees.

CASH OUT

Metcon (Time)

3 Rounds – 20 suitcase lunge steps, 20 cal row

OR

3 sets of 15 db bent over rows in a super set with 12 Bulgarian split squats

5.8.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then…

3 sets of 5 with an empty barbell: pause power snatch, hang scarecrow snatch, overhead squat.

Mobility/Activation/Prehab: Ankle

Weightlifting

Snatch Complex

Spend 10 minutes working up to a challenging pause power snatch plus hang power snatch plus overhead squat.

Metcon

“Load the Flintlocks and Board” (Time)

For time

1500m row (or 2 mile airdyne)

1 min rest

Then 5 rounds:

7 hang power snatch (Health: 35lb kb swing/ Athletic*: 65lb/ Performance: 95lb) or 10 American Kb siwngs (26, 53*, 70lb)

5 pistols per leg (alternate as desired)

40 single unders or 30 cross overs

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

Game Changer: If you finish in under 15 minutes, get back on the rower and row from minute 15 – 17 for max calories. Subtract 1 second for each cal rowed and log this time. Note original time and calories rowed into notes.

Scaling Guide: 12- 18 minutes, about 5:30-7:00 for the row, and 1:30 per round after

Coaching Tips: Push the pace on the row to see if you can get a new PR on your 1500m distance. The first round of the rest of it will be challenging because 1 min shouldn’t be enough rest to recover from the row. As you get your wind back, speed up on the middle rounds if you can. Scale the pistols to sitting down on a low box and standing on one leg if you can’t do pistols. For the cross overs, each time the rope goes under you it counts as one rep (cross-uncross is two reps). Either single unders or cross overs are considered ‘Rx’ for this workout.

CASH OUT

3 rounds

15 Arnold presses

15 abwheels

OR

21-15-9

push ups

knees to chest or strict toes to bar

5.7.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m run with medball, sharing with partner, or 2 min jump rope. Then…

3 sets of 10 medball squat cleans, 10 kip swings, 10 wall ball, 4 downward dog into inch worms, 2 crab bridges.

Mobility/Activation/Prehab: Hip

Skills & Drills

Weighted Strict Ring Dip

Spend 8 minutes working up to a challenging set of 3 weighted strict ring dips (or progression).

Weightlifting

Squat Clean

Squat clean – 7 sets of 1 rep, adding weight each set if possible. Build to a 1 Rep Max.

See where you are at today on your cleans, but do not risk injury by avoiding failed reps.

Metcon

“Crimson Leaves” (AMRAP – Rounds and Reps)

AMRAP in 8 min

40′ oh plate lunge (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb)

20′ shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)

10 kipping handstand push-ups (Health: db shoulder press, Athletic*: 10 kipping to one abmat, Performance: 10 head to floor)

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

Scaling Guide: 3 – 5 rounds, about 2 min per round. Scale Up: 2/4″ deficit on the kipping hspu.

Coaching Tips: Good shoulder mobility will make the lunges and the hspu easier. If you struggle with going overhead, spend some time between sets of lifting to do extra shoulder and wrist mobility. Keep you thumbs under the plate for the lunges (or you may end up dropping the plate on your head). The shuttle runs are one hand touch on the ‘line’ and they are 4 round trips. Focus on using the legs for the kipping HSPU. The harder you kick your legs, the easier the HSPU will be (and the less ‘blown up’ your shoulders will be for the next round of OH lunges)!

CASH OUT

Metcon (Time)

3 Rounds – 10 burpees, 15 wall ball

OR

3 sets of 15-20 banded tricep press downs in a super set with 15 loaded hip extensions

5-3-19

By: 0

ChalkBox Training – Circuit Training

Warm-up

Warm-up (No Measure)

2:00 row or 500m

10 Air Squats

Then: Down and Backs…

Walking foothold w/overhead reach

Walking toe touch

Walking knee pull to chest

Walking leg cradles (Knee out)

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

Side lateral lunges

Spiderman lunges

Inchworms

Lunges w/a single arm reach

Workout

Kettlebells, Core, Cardio (AMRAP – Reps)

30:00 EMOM (2 Rounds)

1. KB Deadlift

2. Sit Ups

3. Bike

4. American KB Swings (Russian)

5. Mountain Climbers

6. Ski Erg

7. KB Single Leg Deadlift

8. Russian Twist

9. Row

10. Goblet Squat

11. Hanging Leg Raise/Knee Raises

12. Jump Rope

13. Double KB Press/Push Press

14. Hollow Rocks

15. Stair Sprint + 5 Air Squats

5.2.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side),

5 spiderman lunges (each side). Then… 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, reverse lunge (1 left, 1 right)

Mobility/Activation/Prehab: Hip

Weightlifting

Clean and Jerk

Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min.

Metcon

“Snowcapped” (Time)

4 rounds for time

7 ‘Heavy’ Power clean (Health: 65lb/ Athletic*: 105lb/ Performance: 155lb) or 12 with DBs (20lb/35lb*/50lb)

40′ racked kb lunge (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb) -one kb, switch sides as desired-

40′ bear crawl

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

1 min rest

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

Scaling Guide: 12 – 17 min, about 3.5 min per round including the rests, Scale up: 125/185 lb power cleans and OH kb lunges

Coaching Tips: These power cleans should be a bit heavier than what you’d normally do in a metcon so keep that in mind when choosing what load to go with. Singles from round one on is fine, but you need to be able to average one rep every 5-6 seconds to stay on track time wise. Switch arms as desired on the lunges, but it makes the most sense to set up a line at 20′ and do 20 feet out with one arm, then 20 feet back with the other arm. Then bear crawl the same ‘lane’ to keep it simple! Move fast on the bear crawls and drop down to your knees when you need a rest. Staying in the ‘up’ position only makes you tired without moving you closer to the finish. Try and do the wall balls in big sets due to the forced rest!

4.30.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

“St Petersburg” Kb Warm Up Flow – (No Measure)

100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch

Mobility/Activation/Prehab: Shoulder

Weightlifting

Overhead Squat

Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack (80-90%), or perform 3 reps on the minute for 6 minutes from the floor (50-60%)

Metcon

“The Perfect Drug” (AMRAP – Reps)

AMReps in 20 minutes

12 overhead squats (Health: db front squat 15lb pair, Athletic*: 65lb, Performance: 95lb) or 16 single arm DB OHS (15lb, 30lb*, 45lb)

16 toes to bar (Health: 25 abmat sit ups, count as 16 ‘reps’)

20-40-60-80…

double unders

1 min rest

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

Scaling Guide: 204 reps – 588 reps (3 – 6 rounds), about 2-4 min per round including the rest. Rnd4: 312 reps. Rnd5: 440 reps. Rnd6: 588 reps. Rnd7: 756. Scale Up: 75/115lb bar, 8 bar muscle ups per round.

Coaching Tips: Pick a load and modification that allows you to do the first 1-2 rounds of overhead squats unbroken. Squat snatches count as an OHS, so if you can do them, use that technique. Go for big sets of toes to bar early on, but break them up in later rounds so you can do bigger sets of double unders. Make sure you keep your hands close on the double unders so that you can save your shoulders for later rounds. You can skip/shorten the last round of rest if it is after 18 minutes.

4.27.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Move fast while your partner is waiting, but still perform the movement with excellence.

Dynamic Warm Up Option:

Coaches Choice

Mobility/Activation/Prehab: Shoulder

Weightlifting

Jerk

Spend 8 minutes working up to a challenging jerk 80-90% out of the rack, or perform 3 reps on the minute for 5 minutes at 50-60%

“Cannonball Run” (AMRAP – Rounds and Reps)

AMRAP in 17min – with a partner

10 shoulder to OH (Health: 65lb/ Athletic*: 95lb/ Performance: 135lb) or 14 with dbs (20lb/35lb*/50lb)

20 front squat (same)

30 push ups (partner stays in plank while other person goes)

40′ walking lunge (together)

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

Scaling Guide: 3 – 6 rounds, about 4 minutes per round.

INDY VERSION: 5 s2o, 10 front squat, 12 push-ups, 40′ walking lunge, 1 min rest.

Coaching Tips: Remember to switch to your partner BEFORE you start to go a lot slower. Going to near failure is not the best strategy because your partner may not be able to give you much of a rest! Many teams will benefit from having one person do all 10 s2o and then a small set of squats to avoid having to swap the bar as often. For example, have one partner do 10 shoulder to overhead, then 5 front squats. Their partner can do 10 FS, and then the first person can finish the set with 5 more. Break up the push-ups often. It is easy to switch with your partner, and push-ups can get very hard very fast.

CASH OUT

Metcon (Time)

For time: 25 cal row, 25 toes to bar, 25 cal row,

OR

3 sets of 12 strict narrow grip chin ups in a super set with 15 weighted good mornings