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01
Project Name
WEEKLY WORKOUT
04/14-04/18
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
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)
3 ROUNDS
For Time
10 Burpees
15 Backward Lunge + Press
20 Leg Raises
10 DB Thruster
15 DB High Pull
20 Push-Up
400 Meter Run
Time Cap:25 Minutes
*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
3 Rounds
FOR TIME
250 Meter SkiErg
25 Plate Over Head Squat
25 Plate Hold Front Lunges
250 Meter SkiErg
25 Meter Broad-Jumps
25 Strict Press
250 Meter SkiErg
25 Wall Balls
25 Box/Bench Tricep Dips
*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
FOR TIME
21-15-9
Gorilla Wall Ball Burpee Slam
Renegade Rows
DB Box Step Ups
DB Front Rack Squats
Half Wipers (Core)
Buy Out: 1k Row
*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
25 Min AMRAP
200 Meter DB Farmer Carry
100 Jump Rope
50 Bicycle Crunches
25 Meter Cal Row
*TEAM TRAINING MAX EFFORT: 10 MINUTE ROW
Friday
BACK 4X12
Cable Lateral Pull Downs
DB Seated Rear Fly (Underneath Hamstrings)
Cable Reverse Grip Seated Row
DB HEAVY Front + Side Shrug
Cable Seated Low Row
Standing Rear Fly
AMRAP 20 Min
25 Minute AMRAP
30 Cutsy Lunge + Press
30 KB Swings
25 HR Push-Ups
25 Cal SkiErg
20 Goblet Squat
20 Russian Twist
TEAM WOD 4/11
1K RUN
1k ROW
1K RUN
100 METER LUNGE (DB 22lbs/42lbs DB)
1K RUN
1K Ski Erg
1K RUN
200 METER FARMER'S CARRY