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

Monday, February 16th- Hinge A1. Deadlift 5x5 *compare to 2/6/26 A2. Strict Pull-ups 5x max unbroken reps B. Rowing Intervals 5x250m  *3 min interval *negative splits Tuesday, February 17th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x5 *compare to 1/20/26 A2. Russian Twist 5x20 (10/side) B1. DB Bench Press 3x12 B2. Tempo SA Row 3x8/arm @31x2 C1. Barbell Curl 21’s 3x C2. BB Skull Crushers 3x12 D1. Farmer’s Carry 3x1 min on, 30 sec off Wednesday, February 18th- Endurance 3