This week in the gym!

Meet Wendler week 4

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 Back Squat on Friday and Deadlifts 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.

WORKOUT OF THE DAY:

  • MONDAY - [BUILD+MOVE] 5/3/1 Wendler Deadlifts followed by short metcon

  • TUESDAY -   [SWEAT+GRIND] Gymnastics practise. Either go hard or fast or get better at your gymnastic work

  • WEDNESDAY - [BUILD+GRIND] Practise your Olly Lifting skill followed by a sweaty one

  • THURSDAY - [SWEAT+SPRINT] Total body workout

  • FRIDAY - [BUILD+MOVE] 5/3/1 Wendler Squatsfollowed by Gun makers

  • SATURDAY - [SWEAT+SPRINT] If you think you have seen it all… Try this one

  • SUNDAY - [SWEAT+GRIND] The Big Sexy 7, getting you swole and sexy

OTHERS:

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

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

CrossFit ChalkBoxCHALKBOX - TRAIN FOR HEALTHwod