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5.29.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 sets of 10 ring rows, 10 push ups, 10 air squats, 10 jumping jacks. Then…

3 sets of 5 reps of each with an empty barbell: straight leg deadlift, shoulder press, front squat, push jerk

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Broad Jump

Spend 6 minutes working up to a max broad jump or near max height box jump (from seated or standing)

Strength:

Split or Push Jerk

A1.) Split or Push Jerk – 7 sets of 2 reps, increase weight each set if possible.

Strength:

Single Leg Deadlift

A2. Single Leg Deadlift with two dbs –

7 sets of 6 reps on each side.

Metcon

“Salt Marshes” (AMRAP – Reps)

AMReps in 6 min (Scale up: 7 min)

1, 2, 3, etc. DB shoulder press – two hand- (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb)

(between each shoulder press set)

20′ out, 20′ back db overhead carry

20’out 20′ back broad jump

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

Scaling Guide: counting reps (db walk = 1 rep, broad jump out and back counts as two reps) 30 – 90 reps. Finishing R5: 30 reps. R6: 45 reps. R7: 62 reps. R8: 81 reps. R9: 102. Scale Up: 7 minutes.

Coaching Tips: These shoulder presses are STRICT so there is no hip or knee bending allowed. Keep the abs tight and do not hyper extend the lumbar either. Be smart about the db presses and rest so that you can do the last press and go right into the db OH carry. Make sure you use your arms on the broad jumps to get a bit of extra distance!

CASH OUT

Metcon (No Measure)

4:00 AMRAP – 16 reverse lunge steps, 40 double unders

OR

3 sets of 15-20 banded tricep press downs in a super set with 12 db weighted step ups.

5.28.19

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

Strength:

Squat Clean

A1.) Squat Clean – 3 sets of 4 reps & 3 sets of 3 reps, same weight across, 70-80% of clean.

Strength:

Weighted Strict Ring Dip

A2.) Weighted strict ring dip, or progression, or db bench press – 6 sets of 6 reps, same challenge with all sets.

Metcon

“Blue Corona” (Time)

5 rounds for time:

10 db hang power clean (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

10 single arm OHS (Same) switch arms as desired

40′ bear crawl

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

Scaling Guide: 5 – 9 minutes, about 1:30 per round. Scale up: 40/60lb dbs, 20′ HS walk instead of bear crawl

TEAM VERSION: 10 db hang power cleans together, 20 single arm OHS -one person working at a time-, bear crawl together OR partner wheel barrow 40′ (total).

Coaching Tips: Use a hook grip on the dumbbell power cleans if you can. Do not let them swing out away from you and do some weird ‘curl’. When you go to transition to the overhead squat, gently set down the other dumbbell (don’t drop it from the shoulder)! Switch arms as desired for the overhead squats. Push the pace on the bear crawls so you can have more time to break up the cleans and the OHS if needed.

CASH OUT

Metcon (No Measure)

5 min max cal airdyne or row,

OR

3 sets of 15 db curls in a super set with 15 loaded glute bridges.

5-28-19

By: 0

ChalkBox Training – Circuit Training

Workout

Metcon (Time)

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

1. Incline bench (5 reps)

– DB bent over flies ( 10 reps)

– Flutter kicks ( 20 reps)

2. Yoga ball DB bench press (10 reps)

– Wall-ball push-up (5 reps each side) I want an off set push up, then slide the wall ball to the other hand for op offset pushup.

– 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 tire jump ups for 10 reps

– Tire toe taps (20 reps)

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

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

– Shifting knees ( 20 reps ) feet and knees together shifting back and forth.

5.27.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Workout Prep

400m run

3 rounds

7 straight leg situps

7 ring rows

7 push ups

7 goblet squats

3 crab bridges

Hero Wod

“Murph” (Time)

For time:

Performance

20lbs men 14lbs women

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Athletic

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Beginner

Scaled Version A

1 mile run

20 rounds

5 pull ups

10 push ups

15 air squats

1 mile run

Scaled Version B

800m run

10 rounds

5 pull ups

10 push ups

15 airsquats

800 meter run

Partner Version

no vest

1 mile run

20 rounds

5 pull ups

10 push ups

15 air squats

1 mile run

Partners split up work how they want. Run can also be split up.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

5.27.19

By: 0

ChalkBox Training – Circuit Training

Hero Wod

“Murph” (Time)

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

5.22.19

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 a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side)

Mobility/Activation/Prehab: Ankle

Metcon

“Come as you Are” (AMRAP – Reps)

4 rounds for reps

1 min pistols

1 min ‘heavy’ American Swing (Health: 35lb/ Athletic*: 53lb/ Performance: 70lb)

1 min ‘high’ box jump (Health: 20″/ Athletic*: 24″/ Performance: 30″)

1 min chest to bar pull up

2 min Row for Cal

1 min rest

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

Scaling Guide: 300 – 400 Reps, about 85 reps per round. Total workout time: 27 minutes.

Coaching Tips: You can start on either the pistols, the high box jumps, or the row, but the movements must be completed in order. The rest will always follow the final movement (so everyone will be resting at the same time). Pace the first round conservatively so you know how you’ll feel in the later rounds. Alternate legs as desired on the pistols. Use a box to sit on if you can’t do pistols yet. Take your time on the high box jumps. Do the chest to bars with a big ‘hip pop’, and break them up often. Use a bit of the 2 min row to get set up, but be sure to row hard if it is your last movement and there is a rest coming!

5.18.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min jump rope, then…

3 rounds of 10-20m single arm OH carry (each arm), 10 banded good mornings, 10 ring rows, 10 push-ups, 10 side lunges, 10 hollow rocks, 3 inch worms

Mobility/Activation/Prehab: Hip

Strength:

Banded Deadlifts

Spend 10 minutes working up to a challenging banded deadlift or axle deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%).

Metcon

“Jackwagon” (Time)

5 rounds for time

10 deadlifts (Health: 75lb, Athletic*: 155lb, Performance: 225lb) or 15 with kbs (35lb, 53lb*, 70lb)

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

10 lateral burpee over bar

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

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

Scaling Guide: 17 – 24 minutes, about 4 min per round. Scale Up: 185/275lb bar, 35/50lb db

TEAM VERSION: One person working at a time, 20 deadlifts, 20 db push press, 10 bar facing burpees (in unison over same bar), 400m run together.

Coaching Tips: Be deliberate with the deadlifts so that you can keep a flat back. Don’t let your torso tip forward on the push presses and be sure to get full lock out at the top. The burpees over the bar do not require a clap or fully open hips. Stay low and move fast. Pace the run so you can come right in and start on a set of deadlifts without much set up time.

CASH OUT

Metcon (No Measure)

4:00 AMRAP – 10 kipping pull ups, 10 jumping lunges.

OR

3 sets of 10 strict chin ups in a super set with 12 Bulgarian Split squats.

5.15.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 10 hollow rocks, 10 goblet squats, 10 scap pull ups, 2 crab bridges. Then…

5,4,3,2,1 with an empty bar, front squat, shoulder press, good morning.

Mobility/Activation/Prehab: Shoulder

Strength:

Front Box Squats

A1.) Front Box Squat – 6 sets of 2 reps, same weight across, 65-75% of front squat.

Strength:

Weighted Strict Pull Ups

A2.) Weighted Strict Pull Up (or progression) – 6 sets of 4 reps, same challenge with all sets.

Metcon

“Whispering Viking” (AMRAP – Rounds and Reps)

AMRAP in 7 min

14 American KB swing (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

7 shoulder press (Health: 35lb/ Athletic*: 65lb/ Performance: 95lb) or with dbs (15lb/30lb*/45lb)

40′ single arm kb farmer carry aka ‘suitcase carry’ (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

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

Scaling Guide: 3 – 6 rounds, about 1:30 per round. Scale Up: 53/70lb kb and 7 strict HSPU instead of shoulder presses

Coaching Tips: Using the ‘two hand snatch’ style of swing may work for some, but the press out at the top may affect the presses in later rounds. A more ‘traditional’ arc swing is probably better for most. Be very deliberate with the trunk and avoid hyper extension of the lumbar on the swings and the presses. The farmer carries will act as an active recovery for you to catch your breath, so push the intensity on the swings and presses.

CASH OUT

Metcon (No Measure)

2 min row for cal, 30s per side, side plank, 2min row for cal

OR

3 sets of 15 db curls in a super set with 15-20 loaded glute bridges.

5.9.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 10 ring rows, 10 push-ups, 10 squat jumps, 10 jumping jacks. Then… 3 sets of 5 reps of each with an empty barbell: shoulder press, good morning, front squat.

Mobility/Activation/Prehab: Hip

Skills & Drills

Broad Jump

Spend 6 minutes working up to a max broad jump or near max height box jump (from seated or standing).

Strength:

Front Squat

A1.) Front Squat -no box- 6 sets of 4 reps, same weight across, 75-85% of front squat.

Strength:

Weighted Strict Pull Up

A2.) Weighted Strict Pull Up (or progression) – 6 sets of 6 reps, same challenge with all sets.

Metcon

“Lost Feathers” (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

10 box jumps (Health: 12in, Athletic*: 20in, Performance: 24in)

10 burpees

At minute 0:00, 2:00, 4:00, and 6:00, perform 10 wall ball (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

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

Scaling Guide: 4 – 8 rounds, about 1 min per round. Scale Up: 24/30in box, burpees to target 8″ above reach.

Coaching Tips: Start with the 10 wall balls, then stop where you are and perform 10 wall balls every two minutes. When you are done with the wall balls, go right back to where you left off. Try to get through the wall balls as fast as possible, even if it means you have to pace a bit right before the next set. Box jumps are jump-up-step-down. Jumping up or stepping up is allowed on the burpees.

CASH OUT

Metcon (Time)

3 Rounds – 20 suitcase lunge steps, 20 cal row

OR

3 sets of 15 db bent over rows in a super set with 12 Bulgarian split squats

5.8.19

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 sit ups. Then…

3 sets of 5 with an empty barbell: pause power snatch, hang scarecrow snatch, overhead squat.

Mobility/Activation/Prehab: Ankle

Weightlifting

Snatch Complex

Spend 10 minutes working up to a challenging pause power snatch plus hang power snatch plus overhead squat.

Metcon

“Load the Flintlocks and Board” (Time)

For time

1500m row (or 2 mile airdyne)

1 min rest

Then 5 rounds:

7 hang power snatch (Health: 35lb kb swing/ Athletic*: 65lb/ Performance: 95lb) or 10 American Kb siwngs (26, 53*, 70lb)

5 pistols per leg (alternate as desired)

40 single unders or 30 cross overs

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

Game Changer: If you finish in under 15 minutes, get back on the rower and row from minute 15 – 17 for max calories. Subtract 1 second for each cal rowed and log this time. Note original time and calories rowed into notes.

Scaling Guide: 12- 18 minutes, about 5:30-7:00 for the row, and 1:30 per round after

Coaching Tips: Push the pace on the row to see if you can get a new PR on your 1500m distance. The first round of the rest of it will be challenging because 1 min shouldn’t be enough rest to recover from the row. As you get your wind back, speed up on the middle rounds if you can. Scale the pistols to sitting down on a low box and standing on one leg if you can’t do pistols. For the cross overs, each time the rope goes under you it counts as one rep (cross-uncross is two reps). Either single unders or cross overs are considered ‘Rx’ for this workout.

CASH OUT

3 rounds

15 Arnold presses

15 abwheels

OR

21-15-9

push ups

knees to chest or strict toes to bar