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1/31/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

If you’re just starting out with using a foam roller, choose one that’s on the softer side. As your technique improves and your muscles adapt you can progress to using a denser (harder) roller. Denser rollers are also better for long-term use because they’re more durable. Softer rollers can get permanently deformed after lots of use, which is an indication that it’s time to replace the roller.

The color of the roller can give a hint to its density, with white being softest and black hardest. Blue and red rollers typically are medium density. This can vary by brand, though. A simple way to test is to squeeze rollers to assess their relative firmness.

Warm-up

Warm-up (No Measure)

General warm up including foam rolling and wall squats with tempo.

Metcon

Metcon (AMRAP – Rounds and Reps)

42 min AMRAP

2 min each station.

Flutter kicks

Row

Ski Erg

Treadmill

Bar Hang as long as possible

5 sit-ups every 20 sec.

Dumbbell arm curls 5 reps every 20 sec.
All done slow and easy pace

1.31.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Practice – Don’t go crazy with the chalk. Too much is actually a bad thing.

Dynamic Warm Up: 2 min row, then

3 sets of 10 jumping jacks, 10 push-ups, 10 narrow stance air squats (as narrow as possible). Then…

3 sets of 5 with an empty barbell: hang muscle snatch, Good mornings, behind the neck presses snatch width, back squat

Mobility/Activation/Prehab: Ankle

Skills & Drills

Handstands

Skill Practice: Spend 8 minutes practicing handstands and handstand walking progressions.

Metcon

“Peacemaker” (Time)

6 rounds for time

3 pistols per leg (Health: single leg box squat)

6 power snatches (Health: 35 hang muscle snatch, Athletic*: 75lb, Performance: 115lb) or 12 db power snatches -6L/6R-(20/35*/50)

12 ring push ups

24 double unders

40′ bear crawl

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

Scaling Guide: 11 – 18 minutes, about 2:30 per round. Scale Up: 26/35lb weighted pistols, 85/135lb snatches, and 20’ handstand walk instead of bear crawl

Coaching Tips: Select a ‘pistol’ option that is challenging because of the small number of reps, but make sure each rep is legit. Try to do the power snatches unbroken for as many sets as possible. Consider using a more narrow grip and using a bit of a ‘press out’. Break up the ring push-ups early because these get hard fast. Go fast on the double unders, but take your time on the bear crawls so that you can go right into the next round with minimal rest. Don’t go crazy with the chalk and leave hand prints all over the gym!

1/30/19

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

7Habits of Highly effective people

1. They take initiative (“Be Proactive”)

2. They focus on goals.(“Begin with the end goal in mind”)

3. They Set priorities.(“Put first things first”)

4. They only win others win.(“Think win/win”)

5. They Communicate.(“seek first to understand, Then to be understood”)

6. They Cooperate.(“synergize”)

7. They reflect on and repair their deficiencies.(“Sharpen the saw”)

8. They HAVE FUN IN LIFE.

Warm-up

Warm-up (No Measure)

General Warm Up

Metcon

A1: Metcon (Time)

15:00 EMOM

1. 20 Alt. Single Arm KB Swings

2. 10 KB Bottoms Up Press (L/R)

3. 10 KB Overhead walking lunge (5 reps L/R)

4. 20 Bent Over Rows

5. 10 KB Good Mornings
Should be getting at least 20-sec of rest. Add or subtract reps appropriately!

A2: Metcon (Time)

Snatch – 100 reps for time

10 L/R

9 L/R

8 L/R

7 L/R

6 L/R

5 L/R

5 L/R
A good weight to shoot for: 44# for men & 36# for women.

Excellent time would be 5 min.

A good time would be 8 min.

An average time would be 10 min. with recommended KB weight!

1.30.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Practice – Be deliberate with the skill practices (they usually are something we’ll be doing in a metcon soon).

Dynamic Warm Up: “St Petersburg” Kb Warm Up Flow –

100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch

Mobility/Activation/Prehab: Shoulder

Skills & Drills

Pistols

Spend 6 minutes working on pistols and pistol progressions.

Strength:

Push Jerk or Split Jerk (Rep Scheme 3-2-2-2-1-1-1-1 )

A1. ) Push or Split Jerk –

Rep Scheme 3-2-2-2-1-1-1-1

– 8 total sets, adding weight each set if possible.

Strength:

DB Split Squat (8 Sets of 5 reps on each side.)

A2.) DB Split Squat – 8 sets of 5 reps on each side.

Metcon

“Death by 10m going prone” (AMRAP – Rounds)

Start by laying chest down on the ground. The first minute stand up and sprint 10 meters (33 feet). The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

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

Scaling Guide: Get to round 9 – 14

Coaching Tips: The first few minutes of these feel easy, but don’t worry it gets hard real fast! Take your time and even ‘walk’ on the first few rounds. Start sprinting only when you have to. If you bomb out a bit early and want to some extra work, rest for one round, then try to get the same amount for two more minutes. If you are short on time, start at minute 5 (do 5 trips your first minute). If you are short on distance, run out 5m (16 ft) and back before laying back down.

CASH OUT

Metcon (Weight)

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

OR

3 sets of 15 db curls in a super set with 15 single leg deadlifts.

1/29/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

Physical Health

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Sleep deficiency also increases the risk of obesity. For example, one study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up. Sleep deficiency increases the risk of obesity in other age groups as well.

Warm-up

Warm-up (No Measure)

6 reps each

Air Squats

Walking foothold w/overhead reach

Walking toe touch w/3 steps in between

Walking knee pull to chest

Walking leg cradles

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

SIde lateral lunges

Spiderman lunges

Inchworms

Lunges w/a single arm reach
Do not rush this!

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD (A/B)

40 min AMRAP

A. Row 200 meters

B. 14 Gymnastic Ring Rows

A. 14 Gymnastic Ring Rows

B. Row 200 meters

A. Row 200 meters

B. 15 Double KB Floor Press

A. 15 Double KB Floor Press

B. Row 200 meters

A. Row 200 meters

B. 16 KB Reverse Lunge with Rotation

A. 16 KB Reverse Lunge with Rotation

B. Row 200 meters

A. Row 200 meters

B. 15 Med Ball Sit Ups

A. 15 Med Ball Sit Ups

B. Row 200 meters

A. Row 200 meters

B. 14 KB Plank Row

A. 14 KB Plank Row

B. Row 200 meters

1.28.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Practice – Go a bit easier today because we have a doozy of a metcon tomorrow.

Dynamic Warm Up:

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

Mobility/Activation/Prehab: Hip

Weightlifting

Deficit Deadlift (9 sets of 1 rep)

A1.) Deficit Deadlift – 9 sets of 1 rep, same weight across, 60-70% of max.

Strength:

Handstand Push Up (9 Sets pf 4 Reps )

A2.) Strict Handstand Push Up for depth (or progression) – 9 sets of 4 reps, same challenge with all sets.

Metcon

“Rugrats” (AMRAP – Rounds and Reps)

AMRAP in 7 min

kipping ring dip (Health: 8 ring push-ups, Athletic*: 8 reps, Performance: 12 reps)

8 db ground to overhead (Health: 15lb, Athletic*: 30lb, Performance: 45lb)

20 sit ups

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

Scaling Guide: 3 – 6 rounds, about 1:45 per round. Scale Up: 2/4 muscle ups instead of ring dips, 35/50lb dbs.

Coaching Tips: Practice your kipping ring dip ahead of time so you have the technique down. If you get stuck on these, drop the reps in the set so you can keep moving. Only go to assisted ring dips or ring push-ups as a last resort. Keep the back flat on the db ground to overhead. Only one head of each db needs to touch the ground each rep. You can perform these as a ‘two handed snatch’ or as a ‘clean and jerk’.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP- 12 db deadlifts, 9 db hang power cleans, 6 db jerks

OR

3 sets of 12 wide grip strict pull ups in a super set with 15 banded good mornings.

1/26/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

What role does sleep play in order to be healthy?

Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections.

Warm-up

Warm-up (No Measure)

General Warm-Up

Coaches Choice

Metcon

Metcon (AMRAP – Rounds)

Partners!

45 minute amrap

100 Jumping Jacks Partner holds a plank

90 Mount climbers Partner holds squat ATG

80 Power verticle Jumps Partner holds a barbell overhead

70 Single unders Partner holds a bar hang

60 Slam balls Partner holds left side plank.

50 Ring rows Partner holds right side plank

40 Jumping Jacks Partner holds a plank

30 Mount climbers Partner holds squat ATG

20 Power verticle Jumps Partner holds a barbell overhead

10 Single unders Partner holds a bar hang
Switch off as often as desired!

Cool Down

400 meter walk

1.25.19

By: 0

ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

Context: Practice – Take this one at an easier pace today. Focus on small sets and moving steady.

Dynamic Warm Up:

3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 air squats, 10 ring rows, then…

4 sets of 5 with an empty bar: hang muscle snatch, rack jerk, overhead squat

Mobility/Activation/Prehab: Shoulder.

Skills & Drills

Metcon (AMRAP – Reps)

30s on, 30s off of jump rope / double under practice for 5 rounds.

Metcon

“Fantastic Voyage” (AMRAP – Reps)

4 rounds as many reps (AMReps) as possible

2 min sled push 20′ (Health: +0lb, Athletic*: +50lb, Performance: +90lb) or airdyne for cal

2 min toes to bar

2 min row for cal

2 min rest

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

Scaling Guide: 250 – 350 reps, about 75 “reps” per round.

Coaching Tips: You can start on any movement, but they must be completed in order. If you do not have access to a sled, run forward and run backward 20′ (=one “rep”). Use short fast steps to get the sled moving. Pace these out because they’ll get really hard, really fast! Start with small sets on the toes to bar. Be aware of your hands and do not tear. If you start to get ‘that feeling’ on your hand, switch up to GHD sit ups to parallel or V ups with a medball overhead. Efficiency will pay off big time on these toes to bar; stay tight and avoid extra movement. Don’t forget to reset the rower each time you get on (not stack on top of someone else’s calories).

1/25/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Warm-up

Warm-up (No Measure)

500-meter row

General Warm-up

Weightlifting

20 Minutes

A1: Pistols (5reps L/R x 5sets)

A2: Single KB Squat Clean (3reps L/R x 5sets)

Heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

5 Burpee Pull-ups

10 Ring Dips

15 Med-ball sit-ups

1/24/19

By: 0

ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Active Recovery

40 min AMRAP

This active recovery workout is to be slow and easy.

10 Air squats

3 min Ski Erg

3 min Assault bike

Plank 30 sec on 30 sec off for 3 min.

5 Pull-ups

3 min hip stretch

3 min walking KB carry