top of page
Cloud
overview.png

Teams Preview

551522

00:00:00

Session ID

split-screen.png
teams icon_edited.jpg

0

home
money ey.gif
black%20x_edited.png

Warm-up

magnify.webp

1x

Wt.

Warm Up

1

PLATE (HOLD)

SL ALT. DEADBUG

8-12/e

Y

weight select icon_edited.png

Warm Up

2

BAND-RESISTED

PULL APART

20

Y

weight select icon_edited.png

Warm Up

3

DUMBBELL

SA T-ROW

8-12/e

Y

weight select icon_edited.png

Warm Up

4

EZ-BAR

UPRIGHT ROW

15-20

Y

weight select icon_edited.png

Warm Up

5

BOX

SL DEPTH SQUAT

15/e

Y

weight select icon_edited.png

Warm Up

6

DUMBBELL

SQUAT JUMP

12-15

Y

weight select icon_edited.png

Warm Up

Round 1

4x

magnify.webp

Wt.

Warm Up

BARBELL

1

5-8

DEADLIFT

0.6

weight select icon_edited.png

Warm Up

BOX

2

10

STANDING JUMP

0

weight select icon_edited.png

Warm Up

DUMBBELL

3

6-8/e

STANDING SA OVERHEAD PRESS

0.13

weight select icon_edited.png

Warm Up

Round 2

3x

Wt.

Warm Up

1

BARBELL

HIP THRUST

8-12

0.55

weight select icon_edited.png

Warm Up

2

DUMBBELL

EXPLOSIVE (3:1) RDL

12-15

0.15

weight select icon_edited.png

Warm Up

3

DUMBBELL

INCLINE BENCH PRESS

5-8

0.17

weight select icon_edited.png

Warm Up

Arm-Farm

3x

magnify.webp

Wt.

Warm Up

1

BAND-RESISTED

N-GRIP BICEP CURL

20-30

0

weight select icon_edited.png

Warm Up

2

DUMBBELL

SKULLCRUSHER

15-20

0.08

weight select icon_edited.png

Warm Up

3

BARBELL

SHRUG

AMRP

0.45

weight select icon_edited.png

Warm Up

...

...

magnify.webp

Wt.

Warm Up

...

...

magnify.webp

Wt.

Warm Up

3x

Warm Up

...

Warm Up

Page Connected

PROFORM_LOGO_PNG.png

PIRATES TRAINING

Week 1

Day 3

banner ad gif.gif

Start

Announcement

Submissions

Complete

bottom of page