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6.6.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Practice – Take it easy today if you did Wednesday’s workout and you plan on coming on Friday.

Warm Up: 3 rounds of 20-30m suitcase/farmer carry, 10 single arm front rack kb squat, 10 kb single arm bent over row, 10 ‘halos’, 10 ring dips or ring push ups, 15 jumping jacks

Mobility/Activation/Prehab: Hip

Skills & Drills

Hollow Rocks

30 seconds on, 30 seconds off for 5 minutes of hollow rocks.

Strength:

Squat Clean

A1.) Squat Clean – 5 sets of 3 reps, same weight across, 75-85% of clean.

Strength:

Weighted Strict Ring Dip

A2.) Weighted Strict Ring Dip, or progression, or db bench press – 5 sets of 6 reps, 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 (15lb, 30lb*, 45lb)

12 lateral burpee over bar (or dbs)

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

Scaling Guide: 6 – 11 minutes, about 1:30 per round. Scale Up: 85/135lb bar.

GAME CHANGER: from minute 6 – 8 (if you have finished), perform 2:1 wall balls (add an additional squat while the wall ball is in the air). Subtract one second from your time for each wall ball performed.

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 (No Measure)

2 min row, 1 min elbow plank, 2 min row, OR

3 sets of 15-20 banded face pulls in a super set with 15 glute ham raises.

6-6-19

By: 0

ChalkBox Training – Circuit Training

Metcon (AMRAP – Reps)

Shoulders

1. –

Snatch push press ( behind the neck) 10 reps

Barbell front raises 10 reps

Extended plank 30sec

2. –

DB shoulder press lunge step onto bosu ball 5 reps each leg

Figure 8 American KB swings 10 reps

Side hover 30 sec (right)

Side hover 30 sec (left)

3. –

Split press 10 reps

DB lateral raises 10 reps

Russian KB Swings 10 reps

4. –

Bench cable shoulder press 10 reps both arms press at the same time

Shrug machine 10 reps

Flutter kicks 40

5. –

3-4 laps around the buildings

WORKOUT

6-5-19

By: 0

ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

Legs

1. –

Back squat regular (5 sec down 1sec up) 10 reps

Bosu kb squats 10 reps

Toes on plate narrow DB squat 10 reps

2. –

Front squat regular (5 sec down 1sec up) 10 reps

Bosu kb shift squats 10 reps each leg 20 reps total

Heels on plate DB squats 10 reps feet together (narrow squat)

3.-

Leg press (5 sec down 1sec up) 10 reps

Leg extensions 10 reps

Box jumps 10

4.-

Hack squats (5 sec down 1sec up) 10 rep

Hamstring curls 10 reps

Single leg extended bench lunge jump 10 reps

5. –

Bike legs only 1min

Air squats 1min

6-4-19

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ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

Chest 6min

1. –

Flat bench (5 sec down 1sec up) 10 reps

Extended arm box step ups 10 reps each arm

Plate hold flutter kicks 40 kicks

2. –

Decline bench (5 sec down 1sec up) 10 reps

Band push ups 10 reps ( purple band goes around your back with band in both hands)

DB floor press 10 reps

3. –

Incline bench (5 sec down 1sec up) 10 reps

Peck deck 10 reps

Push ups 10 reps

4. –

Cable flys 10 reps

Db flys on bench 10 reps

Mountain climbers

Stair run 1min

Incline run 1min

6.3.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

100m run with med ball. Then…

3 rounds of 10 air squats, 10 kb swings, 4 ‘halos’ per side. Then…

5,4,3,2,1 with an empty bar: straight leg deadlift, hang squat clean, shoulder press, overhead squat

Mobility/Activation/Prehab: Shoulder

Weightlifting

Squat Clean

A1.) Squat Clean – 6 sets of 2 reps, same weight across, 75-85% of clean.

Weightlifting

Weighted Strict Ring Dip

A2.) Weighted Strict Ring Dip, progression, or db bench press – 6 sets of 5 reps, same challenge with all sets.

Metcon

“Sunspots” CF Classic (Time)

5 rounds for time of:

9 Deadlifts (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) or 12 with dbs (20lb, 35lb*, 50lb)

6 Hang Power Snatches (Health: hang power cleans, same, same) or 9 with db (same), alternate arms as desired

3 Overhead Squats, (Health: 6 front squats, same, same) or 6 with dbs (same) alternate arms as desired

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

Scaling Guide: 4-12 minutes, about 1:30 per round. Scale Up: 105/155lbs.

Coaching Tips: Be sure to be thoroughly warmed up before starting, and practice the reps and the transitions. There isn’t enough time to ‘ease’ into it. Plan on hitting it hard from the beginning. These are regular grip deadlifts, but you may want to stop at 8 reps and change to a snatch grip for the last DL rep. Make sure you complete the deadlift before going into the hang power snatch (do not just snatch it from the floor). Do not let your breathing compromise the OHS. If you are gassed, rest before the last snatch so you can do the OHS safely.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP- 15 hollow rocks, 15 wall ball

OR

3 sets of 10-15 strict leg raises in a super set with 15 loaded glute bridges.

6.1.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 sets of 10 skipping high knees, 10 sit ups, 10 ring rows, 10 push ups, 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

Metcon

“Rolling on Dubs DOUBLED” (Time)

For time:

With a partner, one person at a time

44 OHS (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) or with dbs (25lb/35lb*/50lb)

Row 2000m M&M teams, 1800 M&F teams, 1600 F&F teams

44 back squats (same) or with dbs -two hand- (Health: 25lb/ Athletic*: 35lb/ Performance: 50lb)

Row 1000m M&M teams, 900 M&F teams, 800 F&F teams)

44 air squats

500m row, ALL TEAMS

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

Scaling Guide: 16 – 28 min, about 10 min for the 44 OHS and first row. Scale up: 95/155

Coaching Tips: Split up the work as desired. If one partner is better at rowing, let them do more of the work. In fact, if one person is better overall, let them do more of all! Break up the squats into smaller fast sets. Your partner can get on the rower while you finish the last squats (and the same for getting the bar on your back for the back squats). This pace should be a bit faster than the original “Rolling on Dubs” indy version.

Metcon

“Rolling on Dubs” Indy (Time)

Indy Version, For Time:

22 OHS,

1000m row,

22 back squats,

500m row,

22 air squats,

250m row

CASH OUT

Metcon (No Measure)

4 Rounds – 12 toes to bar, 200m run

OR

3 sets of 12 narrow grip chin ups in a super set of 15 calf raises.

5.31.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min row or 2 min jump rope, then…

2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of clean pull, shoulder press, thruster

Mobility/Activation/Prehab: Hip

Strength:

Clean Pull

A1.) Clean Pull – 7 sets of 2 reps, same weight across, but adjust if necessary, 85-95% of clean.

Strength:

Weighted Strict Ring Dip

A2.) Weighted strict ring dip, progression, or db bench press – 7 sets of 5 reps, same challenge with all sets.

Metcon

“Feelings are Overrated” (AMRAP – Reps)

AMReps (FGB style), 3 rounds, 1 minute per station

muscle clean (Health: 35lb hang muscle clean, Athletic*: 75lb, Performance: 115lb) or with dbs (15lb, 35lb*, 50lb)

thruster (same)

20′ sled push (Health: +0lb, Athletic*: +50lb*, Performance: 90lb)

1 min rest

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

Scaling Guide: 80 – 120 reps, about 35 reps per round. Scale Up: 85/135lb bar

Coaching Tips: You can start on any movement, but they must be completed in any order. For example, if you start on sleds, you will finish with the thrusters before the rest interval. Make sure your elbows are in front of the clean before lowing the bar/dbs (and that you are standing tall). Play to your strengths so if you can get more reps on the cleans or thrusters, try to get more reps there.

CASH OUT

Metcon (No Measure)

1 min kb swings, 2 min row, 1 min kb swings.

OR

3 sets of 15 db bent over row in a super set with 15-20 loaded hip extensions.

5-30-19

By: 0

ChalkBox Training – Circuit Training

Workout

Metcon (Time)

2:00 Work, :15 Rest, for 3 Rounds

1. Partner tire flip ( one partner on each side…one flips then the other, back and forth… 10 reps total- 5 reps per person)

– Assault bike 10 cals

2. KB shoulder press hold 30 sec

– Americans 30 sec

3. Wall balls (30 sec)

– Battle ropes (30 sec)

4. Plate raise ( 10 reps)

– Med ball extended alt shoulder press ( 20 reps shoulder press med ball to op hand and continue back and forth).

5. Banded lateral raise/front raises (20 reps)

– Extended plank for (30 sec)

6. Cable thrusters (10 reps)

– DB alt lateral raises

5.30.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

400m run or 2 minutes of jump rope. Then 3 rounds of 8 scap pull ups, 8 goblet squats, 8 kb halos, 3 inch worms, 8 push ups, 2 crab bridges

Mobility/Activation/Prehab: Shoulder

Strength:

Overhead or Front Squat

Spend 10 minutes working up to a challenging 3 rep overhead squat or front squat.

Hero Wod

“Bradley” (Time)

10 rounds for time of:

100m sprint or 40 double unders / 60 singles

10 Kipping Pull-ups

100m sprint or 40 double unders / 60 singles

10 Burpees

Rest 30 secs

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

Scaling Guide: 22 – 32 min, about 2:30 per round including the rest.

Coaching Tips: Sprint hard on the first couple rounds, but then settle in to a slower pace if your wind can’t keep up. People who can efficiently do butterfly pull ups will be rewarded on this one, but don’t do them if you are going to shred your hands. If you can set this up to start 100m away from the pull up bar, start out run 100m, do pull ups, then run back out and do your burpees (without having to turn around at 50m). Otherwise, a turn around is fine (but it will slow you down slightly).