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01
Project Name
WEEKLY WORKOUT
12-01-1/05
Welcome to our workout page. Every week you will find a structured plan that outlines your fitness activities for the week.
It typically Includes:
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Days of the Week: A breakdown of workouts scheduled for each day.
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Workout Types: Different types of exercises (e.g., strength training, cardio, flexibility).
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Duration: How long you’ll spend on each workout.
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 WALL BALLS
4 MAN MAKERS
50 DB FRONT SQUATS
4 MAN MAKERS
50 ALT DB LUNGES
4 MAN MAKERS
1K RUN/ROW/SKIERG
20 MIN CAP
HOLIDAY SCHEDULE :
OPEN: DEC: 22nd, 23rd & 26th (MON, TUE & FRI)
OPEN: DEC: 29th, 30th & JAN 2nd (MON, TUE & FRI)
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
2 ROUNDS
1K RUN/ROW/SKIERG
30 KNEES TO CHEST
30 AMERICAN KB SWINGS
20 BURPEES
20 MIN CAP
HOLIDAY SCHEDULE :
OPEN: DEC: 22nd, 23rd & 26th
(MON, TUE & FRI)
OPEN: DEC: 29th, 30th & JAN 2nd
(MON, TUE & FRI)
Wednesday
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
AMRAP
100 Meter Run
20 Box Step Ups
20 Thrusters
20 Push-Ups
20 Box Dips
200 Meter Farmers Carry
20 MIN CAP
HOLIDAY SCHEDULE :
OPEN: DEC: 22nd, 23rd & 26th
(MON, TUE & FRI)
OPEN: DEC: 29th, 30th & JAN 2nd
(MON, TUE & FRI)
Thursday
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
POPEYE
2 Rounds
30 Curls
30 Strict Presses
30 Lateral Raises
30 Hammer Curls
30 Upright Rows
30 Push Presses
400 Meter Run/Row/SkiErg
20 MIN CAP
HOLIDAY SCHEDULE :
OPEN: DEC: 22nd, 23rd & 26th
(MON, TUE & FRI)
OPEN: DEC: 29th, 30th & JAN 2nd
(MON, TUE & FRI)
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
100 JUMP ROPES
50 BOX STEP OVERS
50 AIR SQUATS
40 AMERICAN KB SWINGS
40 PUSH UPS
30 BURPEES
30 KNEES TO CHEST
100 JUMP ROPES
20 MIN CAP
HOLIDAY SCHEDULE :
OPEN: DEC: 22nd, 23rd & 26th
(MON, TUE & FRI)
OPEN: DEC: 29th, 30th & JAN 2nd
(MON, TUE & FRI)