Grow Your Vision
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01
Project Name
WEEKLY WORKOUT
09/15-09/19
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
1-2-3-4-5-6-7-8-9-10
BURPEES
SIT UPS
DB PUSH PRESS
10-9-8-7-6-5-4-3-2-1
DB SOUATS
SIT UPS
PUSH UPS
TEAM TRAINING: 2K RUN
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
20 DB Push Press
20 DB Curls
20 DB Upright Row
20 Sit Ups
800 METER ROW/SKIERG/RUN
20 MINUTE CAP
TEAM TRAINING: 2K SkiErg
Elite/Pro
6:10 – 6:30 mins M 6:30 – 6:50 mins F
Competitive
6:30 – 6:50 mins M 6:50 – 7:10 mins F
Recreational
7:00 – 7:30 mins M 7:20 – 7:50 mins F
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
4 ROUNDS
25 MEDICINE BALL SLAM
25 FLOOR PRESS
20 METER WALKING LUNGES
20 BURPEE BOX STEP OVER
100 JUMP ROPE
20 MINUTE CAP
Thursday
LEGS 4X12
Seated Leg Extensions
Goblet Squats Bounce
DB Front Squat (4x20)
Cable Jumping Squat
DB Jumping Front Lunge
Waited Calf Raise
Dumbell Step Up
20 MIN EMOM
MAX EFFORT 1 MIN:
STRICT PRESS
MAX EFFORT 1 MIN:
STEP UPS
MAX EFFORT 1 MIN:
SUITCASE SQUAT
MAX EFFORT 1 MIN:
CAL ROW/SKIERG
1 MIN REST
TEAM TRAINING: 2K METER ROW
Novice 5:00 M 5:30 F
Intermediate 4:30 M 5:00 F
Advanced 4:00 M 4:30 F
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
3 ROUNDS
50 JUMPING AIR SQUATS
40 BUTTERFLY SIT-UPS
30 PUSH-UPS
20 V-UPS
200 METER RUN
REST 1 MIN BETWEEN ROUNDS
20 MINUTE CAP
TEAM WOD SATURDAY 9/20
1k Run
1k SkiErg/Row
1k Run
100 Meter DB Lunges
1k Run
100 Wall Balls
1k Run
1k SkiErg/Row
1k Run
100 Meter Lunges
1:00 TIME CAP