Friday, July 31, 2020

5 rounds:
30yd Sled Push (135)
(3 person relay)

5 rounds:
30yd Sled Pull (135)
(3 person relay)

5 rounds:
30yd Backwards Sled Drag (180)
(3 person relay)

Finisher:
60yd Sled Push Shuttle (90)
60yd Sled Pull Shuttle
60yd Backwards Sled Drag Shuttle
(alternate shuttles with a partner) 

 

Thursday, July 30, 2020

Blokz Bench Press (3")
3(185-225-245-275-295) 

Standing Press 
5(95-115-155) 3(190)

Weighted Dip 
5(0-45-55-65)

Single-Arm Hammer Strength Front Pulldown 
10(140) 8(180) 6(230) 4(270)

Single-Arm Nebula IDA Low Row 
10(140) 8(180) 6(230) 4(270)

3 rounds:
15 Flex Rear Delt Fly (110)
15 Band Pull Apart 

 

Tuesday, July 28, 2020

Deadlift 
8(135-225-315)

Dynabody Super Squat 
8(90-180-270-360-450)

Dynabody Hip Drive 
15(230-230)

2 rounds:
20 Dynabody Leg Press (270)
10 Cybex Single-Leg Hamstring Curl (50)

Calf Raise on Dynabody Super Squat
20(180-180) 

 

Monday, July 27, 2020

Bench Press
8(135) 5(185) 3(225) 1(275-315-365) 5(335)

Sling Shot Bench Press
1(315-365-405-435)

Weighted Dip 
5(0-45) 1(90) 5(135-135-135) 

Barbell Curl 
6(95-115-135)

Triceps Pushdown 
8(100-110-120-130)

 

Saturday, July 25, 2020

Blokz Bench Press
5(135-185-225-245-275)

Hammer Strength Incline Press
8(180-180)

Polaris Pec Deck 
8(80-80)

Dynabody Power Press
8(180-180)

Flex Lateral Raise 
8(80-80) 

Rope Triceps Pushdown 
8(80-80)

Band Pull Apart 
3x30 (red)

 

Friday, July 24, 2020

5 Rounds:
30yd Sled PULL (135)
30yd Sled PUSH (135)
(alternate rounds with a partner)

5 Rounds:
30yd Backwards Sled DRAG (135)
30yd Sled PULL (135)
(alternate rounds with a partner)

60yd Sled Push (90)
(rest while partner pushes)
60yd Sled Push (45)  

 



Thursday, July 23, 2020

Nautilus Plate Load Pullover
15(100) 12(125) 10(150) 8(175) 

Cable Front Pulldown 
15(140) 12(150) 10(160) 8(170)

Cable Seated Row
15(140) 12(150) 10(160) 8(170)

3 rounds:
15 Flex Rear Delt Fly (100)
15 Band Pull Apart 

Single-Arm Flex Biosolator 
15(105) 12(105) 10(105) 8(105) 

 



Wednesday, July 22, 2020

Dynabody Super Squat 
8(90-135-180-225-270-315-360)

Dynabody Hip Drive
12(90-180-270)

3 rounds:
15 Dynabody Leg Press (270)

15 Cybex Single Leg Hamstring Curl (25)

 

Tuesday, July 21, 2020

Bench Press
5(245-280-320-300-260)

Sling Shot Bench Press 
3(315-365)

Hammer Strength Shoulder Press
15(90) 12(140) 10(160) 8(180)

Dynabody Power Press 
15(140) 12(160) 10(180) 8(230)

Rope Triceps Pushdown 
15(70) 12(80) 10(90) 8(100)

 

Saturday, July 18, 2020

Weighted Chin-up 
5(0-10-20-30) 3(60-50-40)

Hammer Strength Row 
10(180) 8(270) 6(360) 4(450)

Hammer Strength Front Pulldown 
10(140) 8(180) 6(230) 4(270)

Nautilus Plate Load Pullover 
10(100) 8(150) 6(200) 4(300) 6(250) 8(200) 10(150)

Single-Arm Bisolator 
15(105) 12(105) 9(105)

Flex Lateral Raise 
15(70) 12(70) 9(70)

 

Thursday, July 16, 2020

Bench Press 
5(225-260-300-280-245)

Sling Shot Bench Press
1(315-365-405)

Standing Shoulder Press
5(95-135) 1(155-175) 4(195) 

Weighted Dip
5(0-45-90) 1(135-160) 5(135)

Dumbbell Fly 
12(50) 10(50) 8(50) 6(75)

Skull Crusher 
8(65-85-105-105-105)

 

Tuesday, July 14, 2020

Dynabody Gym
Maryville, TN 


Friday 7/10/20 

Dynabody Super Squat
8(90-135-180-225-270-270)


Leg Press
10(180-180-180)
_________________________

Saturday 7/11/20

Close Grip Bench Press
5(225-225-225-225-225) 

Upright Row 
8(65-95-105-125) 

Dumbbell Lateral Raise 
8(15-20-25-30-35)

Dip
8(0-0-0)

Cybex Seated Row 
8(120-140-160-180-200)

3 rounds:
8 Barbell Curl (95)
8 Dynabody Power Press (180) 

 

Thursday, July 9, 2020

Weighted Chin-up 
5(0-10-20-30-50-40)

Hammer Strength Row 
10(180) 8(270) 6(360) 4(450)

Nautilus Plate Loaded Pullover 
10(100) 8(150) 6(200) 4(275)

Deadlift 
10(225) 8(275) 6(315) 4(365)

3 rounds:
12 Cable Seated Row (150)
12 Flex Rear Delt Fly (110)

Hammer Strength 4-Way Neck 
15(75)

Neck Flex 
30(tube) 

Tempo Nautilus AB (:04 ecc)
20(80)

 

Tuesday, July 7, 2020

Bench Press
5(225-260-300-280-245)

Sling Shot Bench Press
1(315-365-405)

Standing Shoulder Press
5(95-135) 1(155) 4(185) 

Weighted Dip 
5(0-45-90) 1(135) 5(160)

Dumbbell Fly 
12(50) 10(50) 8(50) 6(70)

Incline Skull Crusher 
8(65-85-105-155)

Flex Leverage Chest Press
18(180) 

 

Saturday, July 4, 2020

Snatch 
5x3 (60kg)

6 rounds:
30yd Sled PUSH (90-135-180-225-270-315)
(4 person relay)

6 rounds:
30yd Sled PULL (90-135-180-225-270-315)
(4 person relay)

6 rounds:
30yd Backwards Sled DRAG (45-90-135-180-225-270)
(4 person relay)








Friday, July 3, 2020

Neutral Grip Bench Press
5(135-135-185-185-225-225)

Upright Row 
8(65-85-115)

Flex Lateral Raise 
8(70-80-90-100)

Dip 
8(0-0-0)

Single-Arm DY Row 
8(180-270-360-270)

Barbell Curl 
8(115-115-115)

Flex Leverage Chest Press 
15(180-180)

3 rounds:
20 Hammer Strength Gripper (135)
20 Band Pull Apart 

Tempo Nautilus AB (:04 ecc)
20(80)

Neck Flex 
2x30

Wednesday, July 1, 2020

Weighted Chin-up 
5(0-10-20-30-40)

Hammer Strength Row 
10(180) 8(270) 6(360) 4(410)

Nautilus Plate Load Pullover 
10(100) 8(150) 6(200) 4(250)

Deadlift 
10(225) 8(275) 6(315) 4(365)

4 rounds:
12 Dumbbell Shrug (85)
12 Flex Rear Delt Fly (110)

Hammer Strength 4-Way Neck 
15(75-75)