This week in the gym!

Continue Wendler week 3

The 5/3/1 method popularized by Jim Wendler is a tried and true strength program that focuses on the basics: squat, bench, deadlift, and overhead press. The program highlights those main lifts since they have such a large carryover to other lifts in the gym. Plain and simple, if you get better at those, you’ll get stronger overall.

We are starting off with the Front Squat on Friday and Push Press on Monday. This program is for everyone, it will start with light weights and build over the next couple of weeks. But the magic isn’t in lifting heavy weights, it’s in doing a decent volume of reps at a challenging weight with good form. We want you to push yourself.

Sundays we will have the coming weeks a new theme: Partner WOD’s.

WORKOUT OF THE DAY:

  • MONDAY - [BUILD+MOVE] 5/3/1 WendlerPush Press followed by Front Squats, Push Press and DU’s

  • TUESDAY -   [SWEAT+SPRINT] A Chipper with Slamballs, Ring Dips, Box Jumps and Pull Ups

  • WEDNESDAY - [SWEAT+GRIND] Endurance workout with running and Sit Ups. If it rains, you might get wet a bit…

  • THURSDAY - [SWEAT+GRIND] Muscle Up Practise followed by a Gymnastics WOD of MU’s, Burpees and V-Ups

  • FRIDAY - [BUILD+MOVE] 5/3/1 Wendler Front Squats followed by Box Jumps, Chin Ups and some core strength

  • SATURDAY - [SWEAT+SPRINT] Will feel ‘A bit like Fran’ with Thrusters, Pull Ups and Farmers Walks

  • SUNDAY - [SWEAT+GRIND] Partner WOD 2 - Sprinting, Biking, and more V-Ups

OTHERS:

  • MONDAY [CHALK HR]- Learn more about your heart rate with Alan.

  • WEDNESDAY & SUNDAY [Barbell Club] - As strong as Jay!

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