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7.18.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

“Novo” Kb Warm Up Flow, (No Measure)

16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, face down quad smash 30s per side.

Mobility/Activation/Prehab: hip

Strength:

Deadlift

A1.) Deadlift – 6 sets of 3 reps, adjust load each set.

Single Arm Bent Over DB Row

A2.) Single Arm Bent Over DB Row –

6 sets of 6 reps on each side, adjust difficulty each set.

Metcon

“White Marble” (Time)

5 rounds for time

12 single arm OHS (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

80′ oh dumbbell carry (same – two hand) or 20′ for two round trips

12 single arm db deadlifts (same, one db held at the side)

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

Scaling Guide: 6 – 10 minutes, about 1:40 per round. Scale up to 53/35lb kb

Coaching Tips: Switch arms as desired on the dumbbells. Hold the dumbbell so that the heel of the hand is touching one of the ‘heads’. Then rotate the db so that it’s center of mass is closer to being over your spine. Do not push off the leg with the other hand. Make sure you keep your back flat on the db deadlifts. Angle them down so that you don’t have to go so low!

CASH OUT

Metcon (Time)

3 Rounds – 30s per side, side plank, 15 kb swings, 20 cal row

OR

3 sets of 15 db curls in a super set with 15 Jones squats

7-17-19

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ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

– LEG DAY –

6:00 AMRAP, :30 Rest between stations

1. –

10 Back squat (5 sec down 1 sec up)

10 Bosu KB Goblet Squats

10 Single Leg Squat to a Box – Each Leg

2. –

10 Front squat (5 sec down 1 sec up)

10 Lateral Box Step Ups

10 Heels on plate DB Squats – (feet together, narrow squat)

3. –

10 Leg press (5 sec down 1 sec up)

10 Leg extensions

10 Box jumps

4.-

10 Hack Squats (5 sec down 1 sec up)

10 Hamstring curls

10 Russian Step Ups – Each leg

5. –

Bike legs only – 1 min

Air squats – 1 min

7-15-19

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ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

– BACK DAY –

6:00 AMRAP, :30 Rest between stations

1. –

10 Pull-ups

10 Deadlifts

10 Cals on the Rower

2. –

10 Reverse Grip (Supinated) Pull-Ups

10 Hex Bar Deadlifts

10 Cals on the Rower – Reverse Grip

3. –

(30 sec) Single leg bent over barbell row

10 Renegade Rows

(30 sec) Bike – no legs

4. –

10 Lat Pull Downs

10 Single Arm DB Bench Row (Each)

10 KB/DB Shrugs

5.

10 Standing Cable Rows

10 (L)side hover/bridge cable rows

10 (R) ⬆️

(30 sec) Jump Rope

6. Sprints 6 min out side line to gravel

7.12.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100′ suitcase carry, then ….

5,4,3,2,1 with the empty bar: snatch grip deadlift, hang muscle snatch, rack jerk behind the neck, overhead squat

Mobility/Activation/Prehab: Shoulder

Strength:

Tall Jerks

A1.) Tall Jerk – 5 sets of 5 reps, adjust load each set, about 50-60% of jerk)

Strength:

DB Split Squats

A2.) DB Split Squat – 5 sets of 5 reps, each side, same challenge with all sets.

Metcon

“Plow the Fields” (No Measure)

2 Rounds For “Quality” (nothing to record)

2 min sled push (+0, +50lb*, +90), 20′ out, 20′ back or count 40′ increments (200 ft would be 5 increments)

2 min row for cal

2 min rest

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

Scaling Guide: This one isn’t ‘for time’ or ‘for reps’. Pace it so that you keep moving for the entire time. If you pace correctly, you’ll get about 1 20′ round trip sled push for every 4 calories of rowing (give or take).

Coaching Tips: You can start on the row or the sled but they must be completed in order. For example, if you start on the row, you’ll go right into the 2 minutes rest. Finish each row ‘strong’ because of the 2 minute rest. Pace yourself so you take as little rest as possible. The goal is to keep moving the entire time you are supposed to be ‘working’.

Metcon (No Measure)

3 Rounds of:

1 min plank, 1 min marching place with single db in front rack (switch hands as desired)

OR

3 sets of 15-20 GHD sit ups in a super set with 15 db step ups.

7.11.19

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 an empty bar: hang muscle clean, front rack reverse lunge (5 per side), hang power snatch

Mobility/Activation/Prehab: Hip

Skills & Drills

Hollow Rocks

30s on 30s off for 4 rounds of hollow rocks

Metcon

“Hang Loose” (Time)

5 rounds for time

6 bar muscle ups or 6 chest to bar, 6 toes to bar, 6 ring dips

40′ db walking lunge or 12 reverse lunge steps -one db in each hand in front rack (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

12 db hang power snatch -one hand, alternate as desisred- (same)

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

1 min rest

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

TEAM VERSION: 2 people, 10 bar MU or 10/10/10, one partner working at a time, 40′ db lunges -both partners together, 20 db hang power snatch, one person working at a time, 400m run, both partners together, no rest, 5 rounds

Scaling Guide: 22 – 30 minutes, about 5 min per round including the rest. Scale Up: 35lb/50lb db.

Coaching Tips: Do bar muscle ups as long as you can but stop as soon as you start to fail or do ‘chicken wings’! This includes starting a round with a few reps, then going to the other option for the rest of the round (both considered ‘Performance’). Keep the chest up on the db lunges, and switch hands as desired on the db power snatches. Push the pace on the run because of the minute rest each round.

7-10-19

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ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

– LEG DAY –

6:00 AMRAP, :30 Rest

1. Back Squat 5 reps immediately into

– Front Squats 5 reps

– Single Leg Romanian DB Deadlift (5 reps each leg)

– Wall Balls (10 reps)

2. Barbell side Lunge ( 5 reps each leg)

– DB box step ups ( 5 reps each leg)

– Jump squats ( 10 reps knees to chest)

3. Leg press (20 reps )

– Air squats (20 reps)

4. Hack Squats – Reverse ( 20 reps)

– Reverse Lunges ( 20 reps, 10 reps each leg)

5. Stair run for ( 5 times)

– Incline walk ( 1min)

6. KB Sumo Squats (10 reps)

– KB Goblet Squats (10 reps)

– Plank 1:00

Cardio –

4 laps around the building

7.10.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

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 bent over row, muscle clean, shoulder press, push jerk, thruster

Mobility/Activation/Prehab: Hip

Single Arm Ring Row

A2.) Single Arm Ring Row – 6 sets of 7 reps on each side, adjust difficulty each round.

Metcon

“Warped Perspective” (AMRAP – Rounds and Reps)

AMRAP in 7 min

4 shoulder press (Health: 35lb/ Athletic*: 65lb/ Performance: 115lb) or 5 with dbs (15lb, 30lb*, 50lb)

4 thrusters (same) or 5 with dbs (same)

4 push press (same) or 5 with dbs (same)

4 Push jerk (same) or 5 with dbs (same)

4 out and back lateral shuffles 20′ each way, touch hand past line each 20′

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

Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale Up: 75/135lb barbell.

Coaching Tips: Keep the abs tight throughout the barbell movements. The shoulder presses must be ‘strict’ to count. Being efficient with the thrusters, push presses and push jerks will make the later rounds go faster. Go unbroken for a while, but don’t forget to push the pace on the lateral shuffles. You may need to break up the barbell complex later on, so going fast on the shuffles will help you get more rounds.

Optional ‘Cash Out’ or Hypertrophy: 15 toes to bar, 30 cal row, 3 rounds, OR 3 sets of 10-15 strict toes to bar in a super set with 15-20 loaded glute bridges

CASH OUT

Metcon (Time)

3 Rounds for time :

15 toes to bar, 30 cal row

OR

3 sets of 10-15 strict toes to bar in a super set with 15-20 loaded glute bridges.

7-9-19

By: 0

ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

– CHEST DAY –

6:00 AMRAP, :30 Rest

1. Decline Bench Press (5 reps)

– DB bent over flies ( 10 reps)

– Flutter kicks ( 20 reps)

2. Yogaball DB bench press (10 reps)

– Push-up (5 reps each side)

– Mountain climbers 20 reps

3. Plate press (10 reps)

– DB boxing press ( 10 reps each arm)

– Knees to chest with plate (10 reps with plate) Lay on your back hands out. Place feet 6″ off the ground pulling knees to chest and then back out.

4. Tire push- ups into tier jump ups for 10 reps

– Tire toe taps (20 reps)

– Tire heel taps ( 20 reps) lay on back placing heels on the tier. Alternate heel taps on the tier.

5. Cable yoga ball press ( 10 reps) Chest on yoga press both hands to the ground at the same time

– Pushups ( 10 reps)

– Bicycle kicks (20 reps)

6. Single arm DB bench press (10 Reps Each arm)

– DB up right flies alt arm (10 reps) Make sure db is mid clavicular line center of chest rolling the peck

– Russian Twist