This week at the gym!

Ready for next week?

NUTRITION CHALLENGE

Summer break is coming so we will have a repeat of our New Year Nutrition Challenge to get ready for our swimsuits :)

In January this challenge was a big success for all who joined so we will stick to the same structure. If you like to join us, please send an email click here. We start June 29th for 4 weeks

WE ARE STARTING A NEW PROGRAM ON MONDAY!

It was great to see many new PB’s last week in the Push Press and Cleans. If you didn’t PB, don’t worry, you get many more chances to do so.

Our NEW CYCLE!

We have a NEW training cycle starting Monday! We are going to build on a few things from the last cycle while also adding an emphasis on some new movements and supersets. Full details below:

What each week will look like this:

Monday - OLY Lift + Back Squat + Conditioning

Tuesday - Bench Press + Conditioning

Wednesday - Cardio Day

Thursday - OLY Lift + Deficit Deadlift + Conditioning

Friday - Split Jerk + Conditioning

Saturday - Team Workout

Sunday- Mixing it up

Cycle Length: 4 Week "Mini Cycle"

Immediately following this cycle will be a 3 week long "Bridge Cycle." I use these a few times a year to break up the stress of pushing for new personal records and let everyone decompress and have a ton of fun for a few weeks. More details on the specifics of this when we get there :)

Weekly Goals for the next 4 weeks:

1.) Build on our Olympic lifting strength and technique

2.) Build on our most bang for our buck compound movements: Squat, Bench Press, Deadlift

3.) Conditioning days (Wednesday) will be designed to keep your heart rate up for 30-40min. a session. Having these days in there is great for our overall cardiovascular endurance, but they also give us the ability to recover faster between sets and training days. Equally important days that complement our strength training!

WORKOUT OF THE DAY:

  • MONDAY -[BUILD & GRIND] Back Rack Lunges

  • TUESDAY -[BUILD & GRIND] Push Press

    • [CHALKFIT] weights and stamina

  • WEDNESDAY - [SWEAT & SPRINT] Cardio day

  • THURSDAY -[BUILD & GRIND] Power cleans and Front Squats

    • [CHALKFIT] Mixing it Up

  • FRIDAY -[BUILD & SWEAT] Flex Friday Lifting Window

    • [CHALKFIT] WYCK

  • SATURDAY - [SWEAT & SPRINT] Teams fun with Cleans and Snatches

  • SUNDAY -[SWEAT & SPRINT] Repeat of October 8th 2023

OTHERS:

  • Barbell Club on the weekend on Saturday

CHALKBOX is the CROSSFIT GYM in Sevenoaks, Borough Green, West Mailing area

Training for a HYROX event? Join our ChalkFit session.

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