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Grow Your Vision

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01

Project Name

WEEKLY WORKOUT

04/28-04/30

Welcome to our workout page. Every week you will find a structured plan that outlines your fitness activities for the week. ​

​

It typically Includes:

  1. Days of the Week: A breakdown of workouts scheduled for each day.

  2. Workout Types: Different types of exercises (e.g., strength training, cardio, flexibility).

  3. Duration: How long you’ll spend on each workout.

Monday

LEGS 4X12

Hyper Pro Leg Extention

Paused Bulgarian Split Squat/Pulse

Squat Wedge/Goblet Squat

​Hyper Pro Hamstring Extention

Revesre Lunge/Pulse

Cables Straight Bar Weighted Squat 

Suitcase Squat Jump

In & Out Jumping Squats (Plates)

​

For Time:

10-20-30-40-50

KB Push Press

Cal SkiErg

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*TEAM TRAINING

1k RUN

FOR TIME

Tuesday

TRICEPS 4X12

Cable Straight Bar Pull Down

DB Shoulder To Press

Bench Low Dip

DB Standing Truster (Rest DB On Shoulder)

Cable Single Hand Grip Pull Down

DB L-Press

 

AMRAP 

20 Minutes

4 Rounds for Reps

1:00 Devils Press 

1:00 KB Russian Swings 

1:00 DB Push Press

1:00 DB Kickbacks + Shoulder press

1:00 Rest

​​​

*TEAM TRAINING

50X4 METER SLED PUSH

FOR TIME

​

Wednesday

SHOULDERS 4X12

Single Arm Press Behind Back-Cable

Forward & Lateral Raise 

Front Raise Hold Alternating Punch Outs

Lateral Raise Hold Alternating Press outs

Front Raise Hold Alternating Press Out

Single Arm Press-Cables

​

5 Rounds

For Time

BUY IN: 800 Meter Run

10 KB High Pull

10 HR Push-Ups

10 DB Man Makers

10 V-Ups

BUY OUT: 800 Meter Run

TIME CAP: 20:00 Minutes

​

*TEAM TRAINING

100 METER SANDBAGS LUNGES

FOR TIME

Thursday

BICEPS 4X12                                                                 

DB Single Arm Curl-Hold                                                   

DB Full Curl + 3 Second Hold                                           

DB Half Curl Down                                                              

DB Half Curl Up                                                                

DB Cable Wide + Closed Grip                                         

DB Straight Bar Cable​                                                       ​

​

*TEAM TRAINING                                                                                                                                                                                                               MAX EFFORT: 8 MINUTE SkiErg                                                     

Friday

BACK 4X12

Standing Rear Flys

Cable Lateral Pull Downs

Dumbell PullOvers

DB Seated Bent Over Rear Fly (Underneath Hamstrings) 

Dumbell Row

Elevated Plank Row

DB HEAVY Front + Side Shrug

Cable Seated Low Row ​

​​​

TEAM WOD 4/11

1K RUN

1k ROW

1K RUN

100 METER LUNGE (DB 20lbs/40lbs DB)

1K RUN

1K Ski Erg

1K RUN

200 METER  FARMER'S CARRY

100 Wall Balls

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