This week's program at the gym!
Ready for next week?
NUTRITION CHALLENGE
We have started our nutrition challenge for thew summer. You can still join if you like!
Our CURRENT CYCLE:
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 Squat and Cleans
TUESDAY -[BUILD & GRIND] Bench Press and Barbell Row
[CHAL[CHALKFIT] Sit Ups, Wallballs and more
WEDNESDAY - [SWEAT & SPRINT] Cardio day
THURSDAY -[BUILD & GRIND] Deadlift and Hang Squat clean
[CHAL[CHALKFIT] Team Workout
FRIDAY -[BUILD & GRIND] Split Jerk
{CHALKFIT] EMOM style
SATURDAY - [SWEAT & SPRINT] Team Barbell
SUNDAY -[SWEAT & SPRINT] Team WOD with Snatches and HSPU
OTHERS:
Barbell Club on the weekend on Sunday
We offer CrossFit, Personal Training and Kids-Gymnastics in the Borough Green, Wrotham, West Mailing, Sevenoaks and West Kingstown area
Training for a HYROX event? Join our ChalkFit session.