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7.6.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

400m run with med ball or 3 min jump rope, then…

3 sets of 5 ring rows, 10 push-ups, 15 air squats, then 2 sets of 4 spiderman lunges (each side), 4 deadbug extensions (each side)

Mobility/Activation/Prehab: Ankle

Metcon

“Long Haul” (Time)

For time:

Run, 1600m or 3 mile airdyne (Health: 800m run)

150 Double Unders (Heath: 150 Single unders)

50 Burpees

Run, 800 m (Health: 600m run) or Health: 800m/ Athletic*: 900m/ Performance: 1000m row

100 Double Unders (Health: 100 single unders)

35 Burpees

Run, 400m or ¾ mile airdyne

50 Double Unders (Health: 50 single)

20 Burpees

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

Scaling Guide: 23 – 40 min.

TEAM VERSION: Do the run together but split up the rest (DU and burpees) between two partners.

Coaching Tips: This one is a really comes down to pacing! Be conservative on you first mile. If you do not have a timer to run with, consider doing multiple 400s so you can check the gym clock. The goal is to have a steady pace for each lap, and still be able to come right in and do a big set of double unders. Get through the jump rope as fast as possible, then pace the burpees by doing a set number of reps per minute. The pace for the next runs may be a bit faster, but not much. Get through the jump ropes fast again and pace the burpees. The less you can use your arms on the burpees, the better (if your shoulders tend to blow up). Really push the pace on the final run/DU/burpees!

7.5.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push-ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then 3 sets of 5 with an empty bar: straight leg deadlift, hang muscle clean, push jerk, bent over row, overhead squat

Mobility/Activation/Prehab: Shoulder

Weightlifting

Jerk or Push Press

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

DB Split Squats

A2.) DB Split Squats – 6 sets of 6 reps, each side, same challenge with all sets.

Metcon

“Above the Law” (Time)

5 rounds for time

10 overhead squats (Health: 35lb front squat, Athletic*: 55lb, Performance: 75lb) or 14 with one kb (26lb, 35lb*, 53lb)

10 left arm kb swings (Health: 26lb, Athletic*: 35lb, Performance: 53lb)

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

10 right arm kb swings (same)

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

Scaling Guide: 7 – 11 minutes, about 1:45 per round. Scale Up: 85/135lb bar, kb hang snatches instead of swings, of 35/55lb dbs.

Coaching Tips: Try to do every set of overhead squats unbroken. Squat snatching the first rep of a set counts as an OHS rep. Use as much ‘hips’ as possible on the push presses to save the shoulders. KB swings should be ‘eyeball’ height.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP: 10 toes to bar, 15 box jumps

OR

3 sets of 10-15 strict toes to bar in a super set with 15-25 loaded hip extensions.

7.4.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Teams of 2, one ‘veteran’ and one ‘newbie’ per team. Fastest combined times win.

Warm Up: 2 min jump rope or row.

3 rounds of 10 reverse lunge steps, 10 push-ups, 10 ring rows, 10 sit ups. Then…

3 sets of 5 with an empty bar: hang muscle clean, push press, reverse lunge step (5 per leg)

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Farmer Carry

Spend 10 minutes working up to a challenging farmer carry with db, kb, or farmer’s bars for 50′.

Metcon

“Soaring Eagle” (Time)

5 rounds for time of:

400m run OR 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle

20 Burpees

15 Two Hand Dumbbell Bent Over Rows (Health: 15lb, Athletic*: 35lb, Performance: 50lb)

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

Scaling Guide: 17 – 25 minutes, about 4:00 min per round.

Coaching Tips: Push the pace on the first run a little bit but save some energy for the burpees. Pace the burpees and make sure you are not hyper extending the back when you come off the ground. Take these at a steady pace and try not to do too much work on the way down. Think “down fast”. For the db bent over rows, hinge at the hip and keep the back flat. Face the ground with the torso as much as flexibility will allow (to parallel or near parallel). These are ‘strict’ so no kipping or ‘body english’. Make sure they are full range of motion.

7.3.19

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

Skin The Cats

Spend 8 minutes working on skin the cats and progressions.

Metcon

“House to House” (Time)

5 rounds for time of:

Run, 200 m (OR 25/30 cal row, or 1/2 mile airdyne)

20 Kipping Pull-ups

Run, 200 m

20 Push-ups

Run, 200 m

20 Sit-up (standard)s

Run, 200 m

20 Air Squats

“Change it Up” Version – Instead of doing this as written, each time you come from the run in you’ll flip a coin (or coin plate). On the first two movements Heads will be pull ups, Tails will be push-ups. On the second two movements, Heads will be sit ups, Tails will be air squats. Once you hit 5 ‘rounds’ of a movement, stop flipping the coin and do the other movement from the pairing until the end of the workout.

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

Scaling Guide: 25 – 35 minutes, about 6 minutes per round.

TEAM VERSION: One partner performs as many reps as possible while other partner runs. Once 100 reps of each movement is complete, the partner can rest while other one runs. If 100 isn’t complete after last run, you have the option to finish the rest of the reps in any sets/order.

Coaching Tips: Avoid the temptation to sprint too hard on the runs. These runs will add up and it is better to maintain a ‘flat’ pace through the entire workout. Break up the movements a lot so you can keep moving in the later rounds. Be sure to use your hips on all of these kipping pull ups, and keep your push-ups legit!

7-2-19

By: 0

ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

– CHEST DAY –

1 min on, 10 sec rest

1. DB Flat Bench 10 Reps

Push ups 10 Reps

2. DB Hammer press 10 Reps

Burpees 10 Reps

3. DB floor press (Pinch a towel at the top of your press.. Hang towel over a barbell) 10 reps

Wall push ups 10 reps

4. Band push ups (Place band blue band on safety bars) 10 reps

Wall ball floor press 10 reps

5. Peck deck 10 reps

Plate press 10 reps

6. Stair run 1

Bench dips 10 reps

7. DB bench flys 10 reps

DB 5-10lb boxing punches 10 reps each arm

8. Standing DB up right flys 10 reps

Standing bent over flys 10 reps

9. Plank 1 min

10. sprint – out side, crack to gravel

7.2.19

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 hollow rocks. Then…

3 sets of 5 with an empty barbell: Good mornings, back squat, jerk alternating from front to back rack

Mobility/Activation/Prehab: Shoulder

Metcon

Metcon (AMRAP – Rounds and Reps)

In 5 minutes (4 total cycles)

Rope Climb (Health: 6 rope lay downs, Athletic*: 2 reps, Performance: 3 reps)

Row Health: 300m/Athletic*: 400m/Performance: 500m row

Then max rounds with the remaining time:

10 back squat (Health: 45lb, Athletic*: 85lb, Performance: 135lb) or 14 with dbs (20lb, 30lb*, 45lb)

5 jerks (same) or 7 with dbs (same)

Then 3 min rest

Repeat 3 more times (start rounds where you left off)

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

Scaling Guide: 29 minutes total time (not including last rest). 6 – 10 rounds, about 2 rounds each cycle. Scale Up: 105/155lb bar.

Coaching Tips: The rope climbs should take about 1 minute, the row about 2 minutes. Pace the row so you can go right to the bar and start right away. Take breaks with the bar on your back. The first jerk can be from behind the neck (the rest should come from the front rack. When you need a longer break, rest at rep 4 of the jerks so you can do the 5th rep and go right into the next set of back squats.

7-1-19

By: 0

ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

– BACK DAY –

1 min on, 10 sec rest

1. Slam Ball Run

2. BIKE 5 pulls each arm

DB Hammer curls 10 reps

3. KB Shrug walk 1 min

4. Deadlift with shrug 10 reps

DB bench knees to chest 10 reps Place DB in between feet

5. Pull-ups strict with bands 10 reps

Rocking chair sit ups 10 reps (Sitting on the floor hands at your side knee to chest rocking up and down)

6. Bent over barbell row 10 reps

Row 10 strong pulls

7. Ring rows 10 reps

Jump rope 10 double/20 singles

8. Lat pull machine 10 reps

Tire flip 10 reps

9. Cable standing single arm row (R) 10 reps

Cable standing single arm row (L) 10 reps

10. Fat bar curls 10 reps

Flutter kicks 10 kicks per leg

—————————————————-

FINISHER! 5:00

:10 Walk, :20 Sprint for 5:00

7.1.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

“Moscow” (No Measure)

2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob

Mobility/Activation/Prehab: Hip

Skills & Drills

Broad Jump

Spend 6 minutes working up to a max distance broad jump

Weightlifting

Squat Clean (Build to a 1 RM)

Squat Clean – 7 sets of 1 rep, adding weight each set if possible.

Metcon

“Elizabeth” (Time)

21-15-9 for time

Power cleans (Health: 45lb/Athletic*: 95lb/Performance: 135lb) or sub Cal Row

Kipping Ring Dip (Health: 21-15-9 push up, Athletic*: 12-9-6, Performance: 21-15-9)

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

Scaling Guide: 5 – 10 minutes, about 3 minutes for the first round of 21s. Scale Up for women is 21-15-9 ring dips.

Coaching Tips: Use larger sets for the first round of power cleans, but keep the ring dips in small sets so you can keep moving on later rounds. On the second and third round of power cleans, move fast but keep the sets smaller so you get a bit more rest between sets of ring dips. Practice kipping ring dips before the workout starts and then use them for the whole workout. Rest or break up the sets if you find yourself with internally rotated shoulders. Remember that your arm has to touch the top of the ring for the depth to count (this will be below 90 deg elbow flexion for some).

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP: 10 pull ups, 10 burpees

OR

3 sets of 12 db curls in a super set with 10-20 banded tricep press downs.

6.29.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope, then 2 rounds of 8 air squats, 8 toy soldier leg swings, 8 big arm circles (each direction), 8 shoulder taps in plank, 8 kb halos. Then 5,4,3,2,1 of muscle clean, shoulder press, thruster

Mobility/Activation/Prehab: Hips and Shoulders

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of two, AMRAP in 20 min

400m bumper plate farmer carry (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb db) both partners run together (or 20′ out and back shuttle with plates x 15 times)

25 bumper plate burpees (same)

25 bumper plate squats (hug to chest) (same)

25 ring rows

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

Scaling Guide: 2 – 4 rounds, about 6 minutes per round.

INDY VERSION: 100m farmer carry, 12 bumper plate burpees, 12 bumper plate squats, 12 ring rows, 1-minute rest, AMRAP 20 min

Coaching Tips: Don’t worry about splitting the work evenly. If one person is faster on one movement than the other have them do more reps. This will increase your overall speed for the whole workout is faster ensuring both of you get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees. Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!

CASH OUT

Metcon (Time)

3 Rounds for Time : 60s plank, 30 cal row.