This week at the gym!

Ready for next week?


Last week of the 5x5 sets!

We conntinue with practising Strict Muscle ups on Tuesdays. We will slowly build the strength and movements in the coming week. We will use the coming Saturdays to build speed and strength for Murph


We are having a new 6 week cycle with a focus on strength:

The schedule will look like this:

Monday - Front Squat + Olympic Lifting

Tuesday - Press + Pull Movement

Wednesday - Cardio Specific

Thursday - Back Squat + Olympic Lifting

Friday - Bench Press + Deadlift

Saturday - Cardio Specific Team Workout

Sunday - A mix

I recommend everyone takes 2 days off per week. Which days you take off are up to you!




WORKOUT OF THE DAY:

  • MONDAY - [BUILD AND SWEAT] Front Squats, Cleans

  • TUESDAY - [BUILD AND SWEAT] Push Jerk and Ring Muscle Ups followed Burpees and Snatches

  • WEDNESDAY - [SWEAT & SPRINT] A sweaty EMOM

  • THURSDAY - [BUILD AND GRIND] Back Squats and Cleans followed by Wallballs and Row

  • FRIDAY - [BUILD AND GRIND] Back Squats and Cleans followed by Wallballs and Row

    • [CHAL[CHALKFIT] BIG CARDIO

  • SATURDAY - [SWEAT & SPRINT] Murph Practise week 2

  • SUNDAY - [SWEAT & SPRINT] Team WOD

OTHERS:

  • Have a look at our Movement Library for mobility and movement information!

  • Barbell Club on Saturday this week

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