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01
Project Name
WEEKLY WORKOUT
11/02-11/06
Welcome to our workout page. Every week you will find a structured plan that outlines your fitness activities for the week. ​
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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)​​
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2 ROUNDS
10 BURPEES
20 THRUSTERS
30 PUSH-UPS
40 HANG CLEAN & JERK
50 WB
​25 MIN CAP
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TEAM TRAINING
5K RUN FOR TIME
Tuesday
SHOULDERS 4X12
Single Arm Press Behind Back-Cable
High Pull & Punch Out
Forward & Lateral Raise
Front Raise Hold 2 Seconds
3 ROUNDS​​​​​​​
20 DB DEADLIFT
20 DB LARSON PRESS
20 DB GOBLET SQUAT
20 DB SQUAT & FRONT PRESS
500M BIKE/ROW/SKIERG
25 MIN CAP
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TEAM TRAINING
5K RUN FOR TIME
Wednesday
BICEPS 4X12
Curl
Across the Body Hammer Curl
​Hammer Curl
DB Drag Curl
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3 ROUNDS
​25 DB ALT SNATCH (1L+1R=1)
​25 KICKBACKS
25 BUTTERFLY SIT-UPS
25 CAL BIKE/ROW/SKIERG
​25 MIN CAP
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TEAM TRAINING
REST DAY
Thursday
LEGS 4X12
DB Front Squats
ALT Lunges
DB Step Ups
OH Squats
3 ROUNDS
BUY IN: 50 HRPU
10 DB MAN MAKERS
20 DB SUITCASE SQUAT
30 DB STRICT PRESS
40 MOUNTAIN CLIMBERS
​25 MIN CAP
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TEAM TRAINING
100 WB
1K ROW
1K SKIERG
Friday
BACK 4X12
Standing Rear Flys
Cable Lateral Pull Downs
DB Seated Bent Over Rear Fly (Underneath Hamstrings)
Dumbell Row
​​​​​​​​​​​AMRAP
10 DEVIL PRESS
20 BUTTERFLY SIT-UP
30 PUSH PRESS
500M BIKE/ROW/SKIERG
​20 MIN CAP
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