Monday, March 9th- Endurance 10 min AMRAP: 2-4-6… Wall balls Burpees *rest 5 min 10 min AMRAP: 2-4-6… Box jumps Plate G2O Tuesday, March 10th 6am-12pm: Open Gym 12pm: PUMP A1. Pause Bench Press 5x5 *3 sec pause 1” off of chest *compare to 2/24/26 A2. Bent over db row 5x10 B. 7 min AMRAP: 3 pull-ups 6 diamond push-ups 9 sit-ups C1. Seated curls 3x8 C2. Seated hammer curls 3x8 C3. DB skull crushers 3x12 D1. Pinch Grip Plate Hold 3x30 sec D2. Weighted tuck-ups 3x12 Wednesday, Ma

I am traveling this week and there is a slightly revised schedule- please make sure you are signed up for classes in Vagaro!!! Monday, March 2nd- Squat/Single Leg with Coach Nate A. Back Squat *compare to 2/20/26 B1. Suitcase BSS 3x8/leg B2. Ab Wheel Rollouts 3x10 Tuesday, March 3rd Open Gym will be from 7-9am only with Coach Ella!!! 12pm: PUMP with Coach Nate A1. Dual DB Bench Press 3x12 A2. Weighted Pull-ups 3x5 B1. Chest Flies 3x12 B2. Pendlay Row 3x8 C1. Concentration Cur

I am traveling for the next two weeks and there is a slightly revised schedule- please make sure you are signed up for classes in Vagaro!!! Monday, February 23rd- Overhead with Coach Nate A. Clean + Jerk 7x (1+2) *compare to 2/13/26 B. 30 on, 30 off, 4x Battle ropes American kb swings Slow bicycles Tuesday, February 24th Open Gym will be from 7-9am only with Coach Ella!!!! 12pm: PUMP with Coach Nate A1. Pause Bench Press 5x5 *3 sec pause 1” off of chest *compare to 2/10/26 A2