ChalkBox Training – ChalkBox Group Class
Warm-up (No Measure)
3 rounds of 10 air squats,10 push-ups, 10 sit ups, 10 ring rows. Then…
5,4,3,2,1 with an empty bar: hang squat clean, shoulder press, front squat
A1.) Squat Clean – 3 sets of 4 reps, then 3 sets of 3 reps, same weight across, 80-90%.
Weighted Strict Ring Dip
A2.) Weighted Strict Ring Dip, progression, or db bench press – 6 sets of 6 reps, same challenge with all sets.
40 air squats
30 abmat sit ups
20 push ups
10 kipping pull ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 8 minutes. Scale Up: 2 rounds.
Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 for a set or two. You will ‘catch your wind’ on the sit ups, but the push-ups will be challenging. Make sure they are ‘legit’ and that you aren’t coming off of your thighs.
Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP – 10 toes to bar, 15 wall ball
3 sets of 15 strict toes to bar in a super set with 15-20 banded face pulls
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