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4.5.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m jog with medball or 2 min airdyne, then…

3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring rows, Then…

3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, muscle cleans, 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).

Weightlifting

Push Press

A1.) Push Press – 5 sets of 5 reps, same weight across, 70-80% of max.

Weightlifting

Single Leg DB Deadlift

A2.) Single Leg Dumbbell Deadlift – 5 sets of 7 reps on each side, same challenge with all sets.

Metcon

Spit Shine (AMRAP – Rounds and Reps)

8 minute AMRAP (as many rounds as possible)

6 strict chin-up (Health: 6 ring rows, Athletic*: 4 reps, Performance: 6 reps)

10 dumbbell shoulder to overhead (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

12 dumbbell suitcase reverse lunge steps -one dumbbell, 6L/6R, alternating-, switch hands as desired – (same)

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

Scaling Guide: 4 – 7 rounds, about 1:30 per round. Scale Up: 15/30lb db weighted pull ups

Coaching Tips: Keep the chin up strict and make sure you go to full extension at the bottom of every rep. You may need to adjust your grip width to make that happen. Use a jerk for the dumbbells if you have the timing and technique down (go lighter if not). Suitcase lunges are done with holding one dumbbell in one hand at the side. Keep the chest up and make sure the knee touches the floor.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP – 15 push-ups, 20 light kb swings

OR

3 sets of 12 strict weighted ring dips in a super set with 15 loaded glute bridges.

4.4.19

By: 0

ChalkBox Training – ChalkBox Group Class

CASH OUT

Warm-up (No Measure)

2 min jump rope, then…

3 rounds of 5 strict burpees, 10kb swings, 5 per side kb halos, 5 boot strappers. Then…

5,4,3,2,1 with the empty bar: snatch grip deadlift, high hang power snatch, low hang squat snatch, overhead squat.

Mobility/Activation/Prehab: shoulder

Skills & Drills

Snatch Complex

Spend 10 minutes working up to a challenging bar complex: snatch grip deadlift, high hang power snatch, low hang squat snatch, overhead squat.

Metcon

The Ghost (AMRAP – Reps)

6 rounds, 1 min per station

Row (calories)

Burpee

Double Unders

Rest 1 min

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

Scaling Guide: 350-700 reps, about 150 reps per round for men. Women: 250-600 reps, about 120 reps per round.

Coaching Tips: Even if you cannot do more than one double under at a time, consider doing this one at the ‘Performance’ (Rx) level for record keeping purposes. Make sure you get set up on the rower during the rest interval each round. If you aren’t great at rowing and you want more burpees, start getting off before the minute is up (the same thing goes for double unders). Make sure you are using your wrists for the DUs to save your shoulders for the burpees later on.

4.1.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m run with medball or 2 min jump rope, then…

3 rounds of 8 squat jumps, 8 push-ups, 5 deadbug extensions (each side), 5 Spiderman lunges (each side). Then…

5,4,3,2,1 of each with an empty bar: deadlift, bent over row, front squat, push press, back squat

Mobility/Activation/Prehab: shoulder

Weightlifting

Push Press

A1.) Push Press – 5 sets of 4 reps, same weight across, 70-80% of max.

Weightlifting

Single Leg DB Deadlift

A2.) Single Leg Dumbbell Deadlift –

5 sets of 6 reps on each side, same challenge with all sets)

Metcon

“Wake Me Up Before you Go Go” (Time)

For time. 5 rounds (with a game changer)

12 deadlifts (Health: 65lb / Athletic: 125lb* / Performance: 185lb) or 20 with DBs (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

12 dumbbell push press (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

12 kipping pull-ups

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

Scaling Guide: 6:30 – 10 min (without the game changer). Scale Up: 155/225lb bar, 35/55lb dbs, and c2b pull ups

Game Changer: If you are finished, between minute 7 and min 9 perform as many burpees as possible. Subtract 1 second for each burpee performed (log ‘raw’ time in your notes). For example, if you finish at 6:30, wait until min 7 to start. If you finish at min 8:30, you have 30s to do burpees.

Coaching Tips: Remember to go ‘down fast’ on the deadlifts and avoid fighting gravity as much as you can (just don’t bounce) and don’t forget to use a mixed hook grip to save the hands. Push yourself to go unbroken on as many movements as possible today if your form is good. Scale the workout UP to a level that you finish around 7-8 minutes and you get to do some of the ‘game changer’ (the goal ISN’T to make it easier so you get to to the game changer, you have to earn it).

CASH OUT

Metcon (No Measure)

2 min row or airdyne, 60s plank, 2 min row or airdyne

OR

3 sets of 15 db kickbacks in a super set with 15 loaded hip extensions.

3.30.19

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 muscle clean, front squat, shoulder press, back squat

Mobility/Activation/Prehab: hip

Skills & Drills

Strict Handstand Push Up

Spend 8 minutes testing your max depth strict HSPU (or progression)

Weightlifting

Front Squat

Front Squat (7 sets of 1 rep, increase weight with each set) Build to a heavy single for today or a new 1 RM

Hero Wod

“Tillman” (Time)

7 Rounds For Time

7 Deadlifts (Health: 95lbs, Athletic: 165lbs, Performance: 315lbs)

200 meter Sprint

15 Pull-Ups (Health: Ring rows , Athletic: kipping pull ups, Performance: Strict pull ups)

45 seconds Rest

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP – 50m db farmer carry, 10 thrusters

OR

3 sets of 12 shoulder press in a super set with 12 db step ups.

3.29.19

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 lunges per side, 20s plank per side. Then… 3 sets of 5 with a KB: single arm swing (5 per side), goblet squat, push press (5 per side)

Mobility/Activation/Prehab: shoulder

Strength:

Push Press

A1) Push Press – 6 sets of 3 reps, same weight across, 70-80% of max.

Strength:

Single Leg DB Deadlift

A2.) Single Leg Dumbbell Deadlift – 6 sets of 4 reps on each side, same challenge with all sets.

Metcon

“Ickey Shuffle” (Time)

For time. 5 rounds.

12 push press (Health: 35lb / Athletic: 65lb* / Performance: 95lb) or 12 with DBs (15 / 30* / 45lb)

8 front squats (same)

10′ lateral shuffle, 5 round trips, touch line with one hand

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

Scaling Guide: 5 – 9 minutes, about 1.5 minutes per round. Scale Up: 85/135lb bar

Coaching Tips: Go for big sets on the push presses and the front squats. Make sure you keep an upright torso and don’t let the knees slide forward on the push presses (putting stress on the knees). Use your hips! Adjust your front rack position if needed on the front squats. Push the speed on the lateral shuffles to keep the intensity up!

CASH OUT

Metcon (Time)

3 rounds for time : 200m run with medball, 15 wall ball

OR

3 sets of 12 single arm db bench press in a super set with 12 glute ham raises.

3.28.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 rounds of 5 air squats, 5 broad jumps, 2 crab bridges, 2 inch worms, 5 push ups. Then …5,4,3,2,1 of hang power clean, bent over row, squat clean, good morning

Mobility/Activation/Prehab: hip

Skills & Drills

Pause Squat Clean

Spend 8 minutes working up to a challenging pause squat clean – 3 sec pause just below the knee – (80-90% effort) or perform 3 reps each minute for 6 minute at 50-60%.

Strength:

Hang Power Clean

A1.) Hang Power Clean (5 sets of 3 reps, increase weight with each set)

Strength:

Single Arm Ring Row

A2.) Single Arm Ring Row – 5 Sets of 6 Reps on each arm

OR

Single Arm DB Row – 5 Sets of 6 Reps on each arm

Metcon

“Southern Discomfort” (Time)

For time. 3 rounds

6 high box jumps (Health: 20″, Athletic*: 24″, Performance: 30″)

12 ring push-ups

12 single arm overhead squat (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)

18 Russian kettlebell swings (Health: 35lb / Athletic*: 53lb / Performance: 70lb)

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

Scaling Guide: 6 – 10 minutes, about 2.5 min per round. Scale Up: 12 ring dips and 70/88lb kb swings.

Coaching Tips: Warm up the box jumps thoroughly before the workout starts so you are comfortable jumping at the ‘high’ height. For ring push-ups, the ring height should even with your feet and the straps perpendicular to the floor for the push-ups to be considered ‘Performance’ (Rx). Keep the arms straight for the Russian swings and use the technique like you are throwing the kettlebell out in front.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP – 12 toes-to-bar, 40 double unders

OR

3 sets of 16 strict toes to bar in a super set with 20 banded face pulls

3.27.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

“Novo” Kb Warm Up Flow, (No Measure)

2 rounds: 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, pec smash 30s per side

Mobility/Activation/Prehab: hip

Metcon

“Hornblower” (AMRAP – Rounds and Reps)

3 cycles – 11 min for each cycle

1000/1300*/1500m row

Then max rounds with the remaining time

12 chest-to-bar pull-ups (Health: 20 jumping chest-to-bar)

12 clean and jerks (Health: 15 with 15lb dumbbells, Athletic: 65lbs*, Performance: 95lbs) or with DB (15, 30*, 45lb)

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

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

Scaling Guide: 5 – 8 rounds. About 6 min for the row, then 2 rounds per cycle. Scale Up: 95/115 clean and jerks

Coaching Tips: Start with a conservative pace on the row, then go hard on the rounds after. Speed up on the second and third cycles if you can. Remember to begin the rounds where you left off on the previous cycle. Avoid pulling with the arms on the row to save your arms and your grip. Use your lower body and a big kip for the chest-to-bar and break them up if your grip is getting tired. Keep the bar close to the body when lowering it on linked clean and jerks.

3.26.19

By: 0

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: shoulder

Skills & Drills

Power Snatch plus Overhead Squat

Spend 8 minutes working up a challenging power snatch plus overhead squat plus hang squat snatch.

Metcon

Metcon (Time)

For time – 4 rounds for time. 40-minute time cap.

400m run* (Health: 200m run), or 3/4 mile airdyne/assault bike

20 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

15 burpees

10 dumbbell power snatch left hand, 10 reps right hand (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)

5 overhead squats (Health: 35lbs, Athletic *: 65lbs, Performance: 95lbs), or 5 per side with a DB (15/30*/45lb)

Row (Health: 200m, Athletic*: 300m, Performance: 400m) or 2 muscle cleans (65/95) + 2 burpees for 7 rounds

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

Scaling Guide: 25 – 38 minutes, about 7:00 per round. Scale Up: 5 rounds, 53/35 Kettlebell snatch & 135/95lb for the OHS for an extra challenge).

Coaching Tips: This is a long one! Pace the first couple rounds accordingly (do not sprint). Take your time on the wall balls and burpees so that you can get through the dumbbell snatches and the OHS at a good pace. Take care not to sprint to the finish on the first 4 rounds of the row (so you don’t end up walking on the next round’s run).

3.25.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, bent over row, shoulder press, good morning, thruster

Mobility/Activation/Prehab: hip

Skills & Drills

Hollow Rocks (:30 on, :30 off)

30s of hollow rocks (or progression) each minute for 5 minutes

Weightlifting

Deadlift

A1.) Deadlift – 5 sets of 3 reps, increase weight with each set

Single Arm DB Bent Over Row

A2.) single arm dumbbell bent over row – 5 sets of 7 reps, increase weight with each set

Metcon

“Christine” (Time)

3 Rounds for Time:

500 meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24/20 in)

3.22.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 rounds of 2 crab bridges, 2 inch worms, 5 air squats, 5 push-ups, 10 kip swings. Then …

5,4,3,2,1 of straight leg deadlift, bent over row, shoulder press, good morning, thruster

Mobility/Activation/Prehab: hip

Metcon

Open Workout 19.5 (AMRAP – Reps)

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

Rx’d: (Ages 16-54)

Men use 95 lb.

Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups

Girls use 35 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups

Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb. and perform jumping pull-ups

Women use 35 lb. and perform jumping pull-ups-27-21-15-9 reps for time of:

95-lb. thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes