WEEKLY WORKOUTS ARE UP!
WEEKLY WORKOUT
11/10-11/14
Welcome to our workout page. Every week you will find a structured plan that outlines your fitness activities for the week.
Monday
TRICEPS 4X12
Cable Straight Bar Pull Down
Cable Close Grip Pull Downs (V Grip)
Bench Low Dip
DB Standing Press Outs (Rest DB On Shoulder)
DB L-Press
Cable Rope Pull Down
DB Behind Head Press
FOR TIME
50-40-30-20-10
CALORIE ROW
AIR SQUATS
RUSSIAN KB SWINGS
TEAM TRAINING:
Tuesday
SHOULDERS 4X12
Single Arm Press Behind Back-Cable
High Pull & Punch Out
Forward & Lateral Raise
Front Raise Hold 2 Seconds
Lateral Raise Hold 2 Seconds
DB Alt Press
3 ROUNDS:
200M RUN
40 KB GOBLET SQUATS
30 KB STANDING MARCHES
20 KB HALOS
10 BURPEES
20 MIN CAP
TEAM TRAINING:
Wednesday
BICEPS 4X12
Cable Single Arm
Cable Wide Grip
DB Hammer Curl
Cable Straight Bar
DB Half Curl Down
DB Half Curl Up
DB Full Curl
20 MIN AMRAP
100 JUMP ROPE
10 DB DEVIL PRESS
20 ALT DB SNATCHES
30 WALL BALLS
Thursday
LEGS 4X12
Seated Leg Extensions
Goblet Squats Bounce
DB Front Squat (4x20)
Cable Jumping Squat
DB Jumping Front Lunge
Waited Calf Raise
20 MIN EMOM
MAX EFFORT 1 MIN:
BURPEES
MAX EFFORT 1 MIN:
DB THRUSTER
MAX EFFORT 1 MIN:
WB GORILLA BURPEE
MAX EFFORT 1 MIN:
PUSH UPS
1 MIN REST
TEAM TRAINING:
Friday
BACK 4X12
Standing Rear Flys
Cable Lateral Pull Downs
DB Seated Bent Over Rear Fly (Underneath Hamstrings)
Dumbell Row
DB HEAVY Front + Side Shrug
Cable Seated Low Row
FOR TIME
50 DB FRONT SQUATS
40 DB PUSH PRESS
30 UPRIGHT ROWS
20 DB DEVIL PRESS
10 DB THRUSTERS
BUY OUT: 1K RUN ROW/SKIERG