Grow Your Vision
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01
Project Name
WEEKLY WORKOUT
05/18-05/22
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)
DB L-Press
Cable Rope Pull Down
DB Behind Head Press
ALL CLASSES ARE CANCELED (MEMORIAL DAY)
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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
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BABY MURPH
FOR TIME
1K RUN/ROW/SKIERG
100 PUSH-UPS
100 LEG RAISES/KNEES TO CHEST
150 AIR SQUATS
1K RUN /ROWSKIERG
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TEAM TRAINING
1K RUN/6:00 CAP
100 WB/5:00 CAP
200M FARMERS CARRY/2:00 CAP
1K RUN/6:00 CAP
80M BURPEE BROAD JUMP/6:00 CAP
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
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FOR TIME
400M RUN
20 DB STRICT PRESS
400M RUN
30 DB SQUATS
400M RUN
40 THRUESTERS
400M RUN
25 MIN CAP​​​
TEAM TRAINING
3K FOR TIME
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
FOR TIME
50-40-30-20
PAUSE SQUAT
DB UPRIGHT ROW
BICYCLE CRUNCHES​
25 MIN CAP
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TEAM TRAINING
REST
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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
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AMRAP
2O CURL & PRESS
10 BURPEE
20 KB SWING
10 BURPEE
200M RUN
25 MIN CAP​​​
TEAM TRAINING
1K ROW/4:30 CAP
1K RUN/6:00 CAP
1K SKIERG/4:30 CAP
1K RUN6:00 CAP
100M LUNGE/5:00 CAP