Blog Search

12/29/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Warm-up

Warm-up (No Measure)

Funnel Tag

https://www.youtube.com/watch?v=wU0ZgIVROH8
Play different rounds for 15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner workout

AMRAP 35:00.

10 Ring Rows

20 Calories on rower or assault bike

30 Push-ups use a bar on the squat rack to get proper depth on push-ups

40 Hand to hand KB swings

50 Air squats

60 Overhead slam ball throws to the ground

70 Single KB Dead-lift

80 Singles with a jump rope

90 Single KB cleans from the ground. Alternating R/L

100 Lunges
“Chipper”

With a partner complete all reps in order of each exercise.

One partner works at a time!

Optional 3:00 REST AT 10:00 MARK.

Continue after a rest period.

12.28.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope or row, then 2 rounds of 10 sit ups, 5L/5R reverse lunge, 2 inch worms, 5 push-ups. Then…

4,3,2,1 with a light DUMBBELL one arm each side, hang power snatch, shoulder press, overhead squat

Mobility/Activation/Prehab: ankle

Skills & Drills

Snatch Balance with OHS

Spend 10 minutes working up to a challenging snatch balance plus OHS (or rack jerk plus 2 OHS)

Metcon

“Welcome to the Jungle” (AMRAP – Rounds and Reps)

AMReps in 20 minutes

5-10-15…

Jumping pull-up

Sit-up

After every round of sit-ups:

10 db ground to overhead -two hand- (Health: 15 / Athletic: 30* / Performance: 45lbs)

20′ forward run, 20′ backward run x 6 round trips OR 100m sprint – 6 round trips = 12 ‘reps’

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

Scaling Guide: 188 – 434 reps (finishing the 20s up to the 35s). R3 (15s): 126, R4 (20s): 188 reps, R5 (25s): 260, R6 (30s): 342, R7 (35s): 434, R8 (40s): 536

Coaching Tips: Don’t worry about the reps until the end. Just count total rounds, then do the math. Set up a box, or find a bar, that is 1-2 fists above the top of your head for jumping pullups. Make sure you go down low enough to extend the arms and that the head goes above the bar at the top. Move fast on the earlier rounds and take your time when the JPU start to build in volume.

12/28/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

What Does it mean to be Humble, Hungry and Happy ?

Ask some of the members what those three words means to them and what it means at ChalkBox.

These three words are part of ChalkBox Core Values and helps guide us to others that want they same values in life.

Warm-up

Warm-up (No Measure)

300-meter row slow & easy

Then, 2 rounds:

8 single arm single leg deadlift (4L/4R),

8 goblet squats,

12 kb kickstand rows (6L/6R),

10 single leg glute bridges (5L/5R),

Metcon

Metcon (AMRAP – Reps)

For time

Russian KB Swing Burpees

25 1

24 2

23 3

22 4

21 5

20 6

19 7

18 8

17 9

16 10

15 11

14 12

13 13

12 14

11 15

10 16

9 17

8 18

7 19

6 20

5 21

4 22

3 23

2 24

1 25
Keep track on how far you got to compare to next time!

12.27.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope or Airdyne. Then…

3 rounds of 8 push-ups, 8 per side lunges, 8 per side bird dogs, 20s per side plank. Then…

3 sets of 5 with a KB: single arm swing (5 per side), goblet squat, push press (5 per side)

Mobility/Activation/Prehab: hip

Skills & Drills

Overhead Squat

Spend 10 minutes working up to a challenging overhead squat x3 OR 3 per side overhead reverse lunge.

Strength:

Front Squat (6 sets of 3 Reps)

A1.) Front Squat or front box squat (6 sets of 3 reps, adding load each set if possible)

Strength:

Single Arm Ring Row (6 sets of 5 Reps each)

A2.) Single Arm Ring Row – 6 Sets of 5 reps on each arm. (make it challenging!)

Metcon

“Calm Pond” (Time)

For time.

Row (Health: 400m / Athletic: 500m* / Performance: 600m) or .75 mile airdyne

30 sit-ups

15 squat clean and jerks (Health: 35lb / Athletic: 65lb* / Performance: 95lb) or with dumbbells (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

30 sit-ups

Row (Health: 400m / Athletic: 500m* / Performance: 600m) or .75 mile airdyne

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

Scaling Guide: 5.5 – 9 minutes. Scale Up: 85/135lb barbell, GHD sit ups

Coaching Tips: Push the pace on the row because you’ll recover a bit during the sit ups. Go fast on the sit ups and use some ‘arm swing’ to get you up. Make sure your clean and jerk technique is on point and you don’t get sloppy. A thruster is acceptable out of the squat clean (if you want to do that) Go fast again on the sit ups and the row.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP – 10 db thrusters, 10 burpees

OR

3 sets of 15 banded tricep extensions in a super set with 15 banded good mornings

12/27/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Active Recovery

For 45 min

Set cones 50ft. apart

1. 5 min. Jog 50ft/walk 50ft

2. Row 5 min slow & easy

3. 5 min Double KB Farmer Carry 50ft/put them walk 50ft.

4. 5 min Plank hold. 20 sec on 20 sec off

5. 5 min – 5 air squats rest 10 sec./5 push-ups rest 10 sec./5 ring rows rest 10 sec./6 walking lunges rest 10 sec./Spend 30 sec. stretching. repeat if time remains within the 5 minutes.

12.26.18

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: hip

Skills & Drills

Squat Clean and Jerk

Spend 10 minutes working up to a challenging squat clean and jerk.

Metcon

“Render Unto Caesar” (Time)

For time.

10-8-6-4-2

Squat Cleans (Health: 55lb /Athletic: 85lb* / Performance: 135lb) or 12-10-8-6-4 with DBs (20/30*/45lb)

10-8-6-4-2

Supine Ring Rows

25-20-15-10-5

Box Jumps (Health: 12″ / Athletic*: 20″ / Performance: 24″)

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

Scaling Guide: 9 – 15 minutes, about half of the reps complete after the second round. Scale Up: 105/155lb bar, strict pull ups

Coaching Tips: Be careful to keep the elbows up on the squat cleans. Power clean to front squat is acceptable (and encouraged for those who struggle with the movement). Keep the ring rows strict, no swinging hips to ‘kip’. Remember that more than half of the reps will be completed by the end of the round 2 (8, 8, 20), so pace the first two rounds a bit, and plan on going for bigger sets on the later rounds.

CASH OUT

Metcon (Time)

2 Rounds – 60s plank, 2 min row,

OR

3 sets of 20-30s L sit in a super set with 15 banded good mornings

12.24.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m jog with a med ball or 2 min jump rope, then

3 rounds of 8 ring rows, 8 push-ups, 8 ring rows, 8 Spiderman lunges (4 per side), Then…

3 sets of 4 with an empty bar: straight legged deadlifts, hang muscle clean, thruster

Mobility/Activation/Prehab: hip

Skills & Drills

Farmer Carry

Spend 8 minutes working up to a challenging farmer carry with db, kb, or farmer’s bars for 50′.

Strength:

Power Clean (7 sets of 2 reps )

A1.) Power Clean – 7 sets of 2 reps, adding weight each set if possible.

Strength:

Weighted Ring Dip (7 sets of 3 reps)

A2. ) Weighted Ring Dip or progression – 7 sets of 3 reps, adding weight each set if possible OR same challenge with all sets)

Metcon

“Atlas Shrugged” (Time)

5 rounds for time

12 hang power clean (Health: 35lb/ Athletic*: 65lb*/ Performance: 95lb) or with dbs (15, 30*, 45lb)

12 lateral burpee over bar (or dbs)

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

Scaling Guide: 5 – 10 minutes, about 1:15 per round. Scale Up: 85/135lb bar.

Coaching Tips: Try to go unbroken on the first few rounds of cleans. Pace the burpees so you can get back to the cleans and complete a ‘good’ set right away. On the last rounds, speed up (if you can).

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP of 10 ring rows, 10 toes to bar (or GHD sit ups)

OR

3 sets of 15 single arm bent over rows in a super set with 10-15 strict toes to bar.

12.22.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

General Warm Up

and/or

Coach’s Choice

Metcon

12 Days of Christmas (Time)

1. Minute Bike, Row, Jump Rope or 200m Run

2. Deadlift 105#/ 165#/ 225#

3. Box Jumps 12″/20″/24″

4. Pull Ups or Jumping Pull Ups

5. Devils Press with Bumper Plate 25#/35#/45#

6. V-Ups

7. Wall Balls 10#/14#/20#

8. Slam Balls 20#/ 30#+

9. Toes to Bar or Knees to Chest

10. Single Arm DB Thrusters (5 per arm) 15#/30#/45#

11. Sumo Deadlift High Pull with KBs 45#/ 53#+

12. Overhead Plate Lunges 25#/35#/45#

12/22/18

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Warm-up

Warm-up (No Measure)

Empty Barbell with weighted movements

5 Air Squats

5 Front squats

5 Overhead squats or back squats

5 Strict press

5 Push-press

5 Push Jerks

5 Dead-lift

5 Sumo deadlift high-pull

5 Barbell squat cleans

Metcon

Metcon (Time)

Partners!

Split as desired.

400-meter run together

100 Jump rope

21 knees to elbows

50 Push-ups

15 Pull-ups

100 Jump ropes

12 knees-to-elbows

20 Push-ups

9 Pull-ups

400-meter run together
Cool down roll out & hip stretch

12.21.18

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 3 inch worms, 2 crab bridges, 5 push ups, 5 side lunges per leg, 100ft suitcase or overhead carry. Then…

3 sets of 5 with an empty bar: hang power snatch, good morning, rack jerk, barbell row

Mobility/Activation/Prehab: shoulder

Strength:

Push Press (7 Sets of 2 Reps)

A1.) Push Press – 7 sets of 2 reps, same weight across, 85-95% of max

Strength:

Single Leg Deadlift (7 Sets of 4 Reps)

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

Metcon

“The Cut Scene” (Time)

For Time:

100 double unders (Health: 200 singles), then:

12-10-8-6-4-2

power snatch (Health: 35lb kb swing, Athletic*: 65lb, Performance: 95lb) or 14-12-10-8-6-4 Russian swings with a kb (35, 53*, 70lb)

db overhead reverse lunge -one arm, alternating- (Health: 15lb, Athletic*: 30lb*, Performance: 45lb)

Then 100 double unders (Health: 200 singles)

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

Scaling Guide: 5 – 10 minutes, 1-2 minutes for each 100 double unders, and 4-6 minutes for the snatches and lunges. Scale Up: 85/135lb bar and 35/50lb db

Compare to: NEW WORKOUT!

Coaching Tips: Push the pace on the double unders to start. Make sure you do a power snatch without a ‘press out’ to make sure your shoulders can handle the overhead lunges. Minimize transitions (so switch arms often). Keep the arms close on the double unders so you can save your shoulders on the beginning and ending DUs.

CASH OUT

Metcon (Time)

For Time:

20 cal row, 60s per side side plank, 20 cal row.

OR

3 sets of 15 single arm bench press in a super set with 15 loaded Jones squats.