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6.21.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

2 min row, then 2 rounds of 10 reverse lunges, 10 jumping jacks, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of straight leg deadlift, muscle clean, thruster

Mobility/Activation/Prehab: Shoulder

SKILLS & DRILLS

Banded Deadlift

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

“The Short Night” (Time)

5 rounds for time

4 ‘heavy’ thrusters (Health: 75lb, Athletic*: 105lb, Performance: 155lb) or 8 with dbs (25lb, 35lb*, 50lb)

8 deadlifts (same) or 12 with dbs (same)

16 jumps over bar (or over dbs) – just jump, no burpee

80′ walking lunge (20′ out and back x 2)

1 min rest

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

Scaling Guide: 17 – 23 minutes, about 4 minutes per round including the rest. Scale Up: 125/185lb bar and 30/45lb OH db single arm lunges.

Coaching Tips: The thruster load should be approximately 60-75% of your max thruster. For example, in order to do the ‘Performance’ loads you’ll need a 1 RM of about 155*/225lb. After the thrusters, move quickly through the deadlifts, jumps over bar, and lunges. For the jump over bars, a two footed jump is required for it to be considered ‘Performance’. The knee must ‘kiss’ the floor on the lunge steps.

6.20.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

100m run with med ball or 2 min row. Then 3 rounds of 10 push ups, 10 goblet squats, 10 kb swings, 4 ‘halos’ per side. Then …

5,4,3,2,1 with an empty bar: hang squat clean, shoulder press, front squat, bent over row

Mobility/Activation/Prehab: Hip

Weightlifting

Squat Clean

A1.) Squat Clean – 6 sets of 2 reps, same weight across, 80-90% 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

“Fortunate Son” (Time)

3 rounds for time

12 front squats (Health: 65lb, Athletic*: 95lb, Performance: 135lb) or 16 with dbs (25lb, 35lb*, 50lb)

12 burpee pull ups

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

Scaling Guide: 4 – 10 minutes, about 2-min per round. Scale Up: OHS instead of front squats. Some may consider doing this for just the first round.

Coaching Tips: Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling). Ideally the third round should only be broken up into no more than 3 sets. Even less is better. Scale down and take the bar out of the rack if the squatting part is the easy part (and the clean is the difficult part). If you squat clean the first rep in a set, it counts as a ‘front squat’! For the burpee pull ups, the bar needs to be higher than your reach. As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand. Anything higher is extra.

CASH OUT

Metcon (Time)

3 Rounds for time – 12 ring rows, 25 cal row

OR

3 sets of 12 ring rows in a super set with 15 glute ham raises.

6.18.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 rounds: 8 air squats, 2 inch worms, 2 crab bridge, 8 straight leg sit ups or strict toes to bar, then…

3 sets of 5 with the empty bar: Jefferson curl, bent over row, shoulder press, back squat

Mobility/Activation/Prehab: Hip

SKILLS & DRILLS

Pistols

Spend 8 minutes working on pistol progressions.

Strength:

Back Squat

A1.) Back Squat – 7 sets of 2 reps, adjust load each round.

Strength:

Single Arm Ring Row

A2.) Single Arm Ring Row – 7 sets of 5 reps on each side, adjust difficulty each round)

Metcon

“Exit Wounds” (AMRAP – Reps)

AMReps In 8 minutes:

3-6-9…

toes to bar (Health: hanging knee raise)

bumper plate bear hug squat (Health: 15lb, Athletic*: 25lb, Performance: 45lb)

100m bumper plate carry -one plate, anyhow- (same plate weight) or 20′ round trip x 5 -100m = 10 reps, or 20′ equals 1 rep

3,3, 100m, 6,6, 100m, 9,9, 100m, etc.

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

Scaling Guide: 66 to 100 reps (finishing the 9s to finishing the 12s). The carries count as 10 reps. R2: 38 reps (including the carries). R3: 66 reps. R4: 100 reps. R5: 140 reps. R5: 186 reps.

Coaching Tips: Go for fast sets early on and minimize the transitions. Hug the plate to the chest for the squats, but carry the plate anyway you want on the carries. When the sets get large, get through the carries fast and break up the sets of toes to bar and squats more.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP – 16 reverse lunge steps, 16 burpees

OR

3 sets of 15 single arm bench press in a super set with 15 db weighted step ups.

6-18-19

By: 0

ChalkBox Training – Circuit Training

WORKOUT

Metcon (AMRAP – Reps)

-CHEST DAY-

3:00 AMRAP, :15 Rest

1. Flat bench 5 reps add 10lb for 3 reps

– 16 sit ups

– 16 burpees

2. Row 3 mins

3. Incline bench 5reps add 10lb 3 reps

– 16 plank suitcase sit ups

– 16 alt extended planks

4. Peck deck 5 add 10lb for ext 3 reps

– 8 push- ups

– 8 plate floor press

5. Tri cable rope splits

– Tri cable bar extensions

– Diamond pushups

6. Run 1:30 incline then 1:30 flat treadmill

6.17.19

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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 reverse lunges, 10 push ups, 10 jumping jacks, 80-100′ suitcase carry, then…

5,4,3,2,1 with the empty bar: bent over row, front squat, push jerk

Mobility/Activation/Prehab: Shoulder

Strength:

Jerk or Push Press

Jerk or Push Press – 8 sets of 3-2-2-2-1-1-1-1 Reps adjust load each round for a 1 RM)

Strength:

Weighted Box Step Ups

Super Set: DB weighted step up -two hand- box should be below just knee height OR db split squat – 8 sets of 4 reps on each side, adjust difficulty each round.

Metcon

“Hall of Mirrors” (Time)

5 rounds for time of:

35 Double Unders (Health: 4 single unders, 1 double under attempt, 7 sets)

200m run (or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 10)

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

Scaling Guide: 6:30 – 13 minutes, about 2 min per round.

Coaching Tips: Make sure you spend some time practicing double unders before starting the workout so that you can be smooth right away! Focus on keeping the hands at the sides and shoulders back and using your ankles and wrists. Do not bend the knees excessively and slam your feet down each rep. Get through the double unders as fast as possible, and use the runs as a way to ‘pace’ the intensity.

Metcon (Time)

2 min row, 2 min wall ball, 2 min row, OR

3 sets of 15 single arm db press in a super set with 15-20 banded hamstring curls.

6.15.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

400m run… then 3 sets of 5 ring rows, 10 push ups, 16 lunge steps, then 2 sets of 3 inch worms, 2 crab bridges

Mobility/Activation/Prehab: Hip

Skills & Drills

Barbell Lunges

Spend 8 minutes working on barbell lunges (back, front, or overhead). Lunge out 40′ (or 20′ out and 20′ back) using progressively more challenging loads or more challenging variations. Plan on doing at least 3-5 ‘sets’. Share bars to reduce how much space is needed!

Metcon

Death by “Chelsea” (AMRAP – Reps)

Every Minute on the Minute for 30:00-

5 Pull-Ups

10 Push- ups

15 Air Squats

Twist! If you make it to 30 minutes, add a rep to every movement until you can’t complete all the reps in the minute.

6.14.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m jog throwing medicine ball with partner or 2 min jump rope, then 3 rounds of 8 ring rows, 8 push ups, 8 ring rows, 8 spiderman lunges (4 per side), Then…

3 sets of 4 with an empty bar: straight legged deadlifts, hang squat clean, thruster

Mobility/Activation/Prehab: Hip

Strength:

Clean Pull

A1.) Clean Pull – 7 sets of 2 reps, same weight across, 90-100% 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

“Fox on the Run” (Time)

For Time. 7 Rounds

10 Wall Balls (Health: 8ft/10lb, Athletic: 9ft/14lbs*, Performance: 10ft/20lb)

10 Kipping Pull-ups (Health: 10 jumping pull ups)

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

Scaling Guide: 5 – 9 minutes, about 1 min per round. Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups

Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot of hip drive to save the shoulders a bit. Keep the pull ups ‘tight’ and don’t get sloppy (breaking through the midline and swinging your feet really far back so it looks like you are going to kick yourself in the back of the head).

CASH OUT

Metcon (Time)

4 Rounds for Time : 15 burpees, 15 Russian kb swings.

OR

3 sets of 15 single arm db bench press in a super set with 15 banded good mornings.