Grow Your Vision
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01
Project Name
WEEKLY WORKOUT
09/14-09/18
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)
4 ROUNDS
30 WB
20 DEVIL PRESS
10 JUMPING AIR SQUATS
BUY OUT: 1K BIKE/ROW/SKIERG
25 MIN CAP
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
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3 ROUNDS
30 PUSH UPS
15 AMERICAN KBS
30 V-UPS
15 AMERICAN KBS
30 GOBLET SQUAT
15 AMERICAN KBS
25 MIN CAP
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TEAM TRAINING
1K RUN​
1K SKIERG
1K ROW
200M FARMER CARRY (M55LBS/W35LBS EACH)
1K RUN
Wednesday
BICEPS 4X12
Curl
Across the Body Hammer Curl
​Hammer Curl
DB Drag Curl
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FOR TIME:
100 STRICT PRESS
5 BURPEES
EVERY TIME YOU BREAK
100 JUMPING AIR SQUATS
5 BURPEES
EVERY TIME YOU BREAK
100 UPRIGHT ROW
5 BURPEES
EVERY TIME YOU BREAK
BUY OUT 500M ROW/SKIERG
25 MIN CAP
TEAM TRAINING
REST DAY
Thursday
LEGS 4X12
DB Front Squats
ALT Lunges
DB Step Ups
OH Squats
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3 ROUNDS
20 LARSON PRESS
20 DB SQUAT
20 HRPU
20 KICKBACKS
20 CAL BIKE/ROW/SKIERG
BUY OUT: 100 KNEES TO CHEST​
​25 MIN CAP
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TEAM TRAINING
100 WB
1K ROW
1K SKIERG
1K RUN
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Friday
BACK 4X12
Standing Rear Flys
Cable Lateral Pull Downs
DB Seated Bent Over Rear Fly (Underneath Hamstrings)
Dumbell Row
​​​​​​​​​​​AMRAP
800M BIKE/ROW/SKIERG
25 DB THRUSTERS
25 DB RENEGADE ROW
25 DB HANG SNATCH & PRESS
50 CORE MOVEMENT​
​20 MIN CAP
TEAM TRAINING REST
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SAT 9/19 TEAM TRAINING
1K RUN
50M SLED PUSH
1K RUN
100M LUNGES (M25LBS/15LBS DBS)
1K RUN
50M SLED PULL
1K RUN
100 WB
1K RUN
45MIN TIME CAP
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