Monday, July 20th- Hinge A. Clean (BTK) 10 min EMOM: 2 reps B. 5 RFT: 10 push-ups 20 plate G2O 30 air squats Tuesday, July 21st 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x3 *compare to 6/30/26 A2. Ab Wheel 5x8 B1. Chest Flies 3x12 B2. Seated Rear Delt Flies 3x12 C1. Iso Curls 3x16 (8/arm) C2. Iso Kickbacks 3x16 (8/arm) C3. BB Forearm Twisters 3x1 each direction Wednesday, July 22nd- Endurance With A Partner 30 min AMRAP: 100 cal row 80 kb snatches 60 box jumps 40 burpe

Monday, July 13th- Endurance 3 RFT: Run a lap 20 burpees 30 sit-ups 40 wall balls Tuesday, July 14th 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press 3x12 A2. Chest Flies 3x12 A3. Russian Twists 3x20 (10/side) B1. Supinated Grip BB Row 3x12 B2. Chin-up 3x8 B3. Ipsi Climbers 3x20 (10/side) C1. BB curl static hold 3x30 sec C2. BB Curls 3x12 C3. DB Skull Crushers 3x12 D. Farmer’s Waiter’s Hold 3x30 sec/side *1 min rest Wednesday, July 15th- Squat/Single Leg A. Back Squat *c

Monday, July 6th- Squat/Single Leg A. Back Squat *compare to 6/24/26 B1. Suitcase BSS 5x5/leg B2. Goblet Cossack Sliders 5x5/leg Tuesday, July 7th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x3 *compare to 6/16/26 A2. Dual DB Bent Over Row 5x12 B. 21-15-9 Ring Rows Diamond Push-ups Weighted Tuck-ups C1. Concentration Curls 3x12/arm C2. Seated Overhead Tricep Extenstions 3x12 C3. Pinch Grip Plate Hold 3x30 sec Wednesday, July 8th- Overhead A. Push Jerk *work up to a heavy

Monday, June 29th- Hinge A. Tempo RDL 3x8 @32x1 *compare to 6/10/26 B. For Time: 100 double unders 80 Russian kb swings 60 sit-ups 40 box jumps 20 push-ups Tuesday, June 30th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x5 *compare to 5/12/26 A2. Seated curl 5x12 A3. Weighted tuck-ups 5x12 B1. Seated lateral raise 3x12 B2. Seated rear delt flies 3x12 B3. Strict T2B 3x12 C. 21-15-9 Ring rows DB skull crushers D. BB forearm twisters 3 each direction Wednesday, July 1st- Endu

Monday, June 22nd- Endurance For Time: 1 mile run 7 min AMRAP: Devil’s press (alt arms) Tuesday, June 23rd 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press (alternating arms) 3x16 (8/arm) A2. Chin-ups 3x8 A3. Seated rear delt flies 3x12 B1. Ring dips 3x8 B2. Ring rows 3x8 B3. DB weighted sit-ups 3x8 C1. Seated curl 3x8 C2. Seated hammer curl 3x8 C3. Diamond push-ups 3x12 D. Max effort bar hang Wednesday, June 24th- Squat/Single Leg A. Back Squat *compare to 6/15/26 B1.

Monday, June 15th- Squat/Single Leg A. Back Squat *compare to 6/5/26 B1. Back Rack Reverse Lunge 5x5/leg B2. Weighted Tuck-up 5x10 Tuesday, June 16th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x5 *compare to 6/2/26 A2. Gorilla row 5x16 (8/arm) B1. Concentration curls 3x10/arm B2. SA kickbacks 3x10/arm C1. Seated hammer curls 3x12 C2. Seated OH tricep extensions 3x12 D. Farmer’s hold 3x max effort hold *1 min rest between attempts Wednesday, June 17th- Overhead A. 10 min E

Monday, June 8th- Overhead A. Push Press 5x3 *compare to 5/29/26 B. 16 min EMOM: Odd- 2 split jerks (compare to 5/18/26) Even- 30 sec weighted forearm plank Tuesday, June 9th 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press 3x12 A2. Chest Flies 3x12 A3. Push-ups 3x12 B. 100 ring rows *5 ab wheels every break C. 30 on, 30 off, 5x: Seated curls DB skull crushers Farmer’s hold Wednesday, June 10th- Hinge A. Tempo RDL 3x8 @32x1 *compare to 5/20/26 B. 40-30-20-10 Double under

Monday, June 1st- Hinge A. Clean 5x3 B. Rowing Intervals 3x500/400m R1- 20spm R2- 25spm R3- 30spm *5 min interval Tuesday, June 2nd 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x5 *compare to 5/19/26 A2. Tempo SA Row 5x8/arm @32x1 B1. Seated press 3x12 B2. Seated lateral raise 3x12 B3. Seated rear delt flies 3x12 C1. Iso curls 3x16 (8/arm) C2. Iso kickbacks 3x16 (8/arm) Wednesday, June 3rd- Endurance 5 RFT: 10 Devil’s press (5/arm, alternating) 10 dual db squats 10 suitcase

Monday, May 25th Studio is CLOSED today Tuesday, May 26th Studio is CLOSED today Wednesday, May 27th- Squat/Single Leg with Coach Nate A. Back Squat *compare to 5/15/26 B1. Suitcase BSS 5x5/leg B2. Copenhagen Plank 5x20 sec/side Thursday, May 28th 7am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press (alternating arms) 3x16 (8/arm) A2. Diamond push-ups 3x12 B1. Pendlay row 3x8 B2. Pull-ups 3x8 C1. BB curl 21’s 3x C2. DB skull crushers 3x10 C3. Seated OH tricep extenstion 3x10

Monday, May 18th- Overhead Day A. Push Press 5x3 *compare to 5/8/26 B1. Split Jerk (compare to 4/29/26) 5x2 B2. Seated Lateral Raise 5x12 Tuesday, May 19th 6am-12pm: Open Gym 12pm: PUMP Side arm series 3x: 10 plank shoot-throughs 10 crab to bridge 15 sec forward/reverse shoulder circles A1. Bench Press 5x5 *compare to 5/5/26 A2. Supinated grip BB row 5x8 B1. Chest Flies 3x12 B2. Elevator pull-ups 3x5 C1. Concentration curls 3x10/arm C2. SA kickbacks 3x10/arm D. 30 on, 30 off,

Monday, May 11th- Hinge A. Clean (BTK) 5x3 B. 12 min AMRAP: 5 pull-ups 10/8 cal row 15 sit-ups Tuesday, May 12th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x5 *compare to 4/14/26 A2. Gorilla Row 5x16 (8/arm) B1. Chin-ups 3x8 B2. Ring Dips 3x8 C1. Seated curl 3x8 C2. Seated hammer curl 3x8 C3. Diamond push-ups 3x12 D. BB Forearm Twisters 3 each direction Wednesday, May 13th- Endurance 30 on, 30 off, 5x (30 min) Wall balls Bike Plate G2O Ski Russian kb swings Box jumps Thu

Monday, May 4th- Endurance 30 min: 1 mile run Then AMRAP in remaining time: 5 pull-ups 7 LA db thrusters 7 RA db thrusters 30 double unders Tuesday, May 5th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x5 *compare to 4/21/26 A2. Seated lateral raise 5x12 A3. Seated rear delt flies 5x12 B1. Chin-ups 5x8 B2. Ring dips or push-ups 5x8 B3. Hollow rocks 5x30 sec C1. Concentration curls 3x10/arm C2. Pinch grip plate hold 3x30 sec Wednesday, May 6th- Squat/Single Leg A. Back Squat

Monday, April 27th- Squat/Single Leg A. Back Squat *compare to 4/17/26 B. 4 RFT: 10 burpees 20 suitcase step-ups (10/leg) Tuesday, April 28th 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press 4x12 A2. Pull-ups 4x8 B1. BB Curl Static Hold 3x30 sec B2. BB Curls 3x30 sec B3. BB Skull Crushers 3x12 C1. Seated Hammer Curl 3x12 C2. Seated OH Tricep Ext 3x12 D. Farmer’s Carry 3x: 1 min on 1 min rest Wednesday, April 29th- Overhead A. Push Press 5x5 *compare to 4/20/26 B. 10x for

Monday, April 20th- Overhead A. Push Press 5x5 *compare to 4/10/26 B. 5x: 30 sec LA kb snatch 30 sec RA kb snatch 30 sec rest 30 sec burpees to a plate 30 sec rest Tuesday, April 21st 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x5 *compare to 3/24/26 A2. Single Arm Row 5x8/arm B1. Chin-ups 3x8 B2. Chest Flies 3x12 B3. Single Leg V-ups 3x16 (8/side) C1. Iso Curls 3x16 (8/arm) C2. Iso Kickbacks 3x16 (8/arm) C3. Ab Wheel 3x10 D. Pinch Grip Plate Hold 3x max effort hold *1 min

Monday, April 13th- Hinge A. Tempo RDL 3x8 @32x1 B. 10 min AMRAP: 15 Russian kb swings 30 double unders Tuesday, April 14th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x5 *compare to 3/17/26 A2. Supinated Grip BB Row 5x8 B1. BB Curl 21’s 3x B2. Seated OH Tricep Extensions 3x12 B3. Strict T2B 3x12 C. 7 min AMRAP: 1-2-3… Pull-ups Ring Dips DB Weighted Sit-ups D. BB Forearm Twisters 3 each direction Wednesday, April 15th- Endurance 3 RFT: Run a lap around the block 10 pull-u

Monday, April 6th- Endurance 10 min AMRAP: 250/200m row 10 plate G2O 5 min rest 10 min AMRAP: 10 burpees to a plate 15 Russian kb swings Tuesday, April 7th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x5 *compare to 3/24/26 A2. Tempo Single Arm Row 5x8/arm @32x1 B1. Seated Press 3x12 B2. Seated Lateral Raise 3x12 B3. Seated Rear Delt Flies 3x12 C. 21-15-9 Seated Curls Ring Row DB Skull Crushers D. Farmer’s Hold Max Effort Hold Wednesday, April 8th- Squat/Single Leg A. Back

Monday, March 30th- Squat/Single Leg A. Back Squat *compare to 3/20/26 B1. Reverse Plank (between benches) 3x1 min B2. SL wall sit 3x30 sec/side Tuesday, March 31st 6am-12pm: Open Gym 12pm: PUMP A1. Dual db bench press 5x8 A2. Pendlay Row 5x8 B1. Seated Lateral Raise 3x12 B2. Seated Rear Delt Flies 3x12 C1. Iso Curls 3x16 (8/side) C2. Iso Kickbacks 3x16 (8/side) D1. Barbell Forearm Twisters 3x1 each direction D2. DB Skull Crushers 3x12 Wednesday, April 1st- Overhead A. Push P

Monday, March 23rd- Overhead A. Clean + Jerk 1RM TEST B. Flight Simulator *10 min cap Tuesday, March 24th 6am-12pm: Open Gym 12pm: PUMP A1. Pause Bench Press 5x5 *3 sec pause 1” off of chest *compare to 3/10/26 A2. Ab Wheel Rollouts 5x8 B1. Ring Dips 3x10 B2. Russian Twist 3x20 (10/side) C. 10-9-8…1 Seated Curls DB Skull Crushers D1. Pinch Grip Plate Hold 3x30 sec D2. V-sit 3x30 sec Wednesday, March 25th- Hinge A1. Deadlift 5x3 *compare to 3/16/26 A2. Strict Pull-ups 5x max u

Monday, March 16th- Hinge A1. Deadlift 5x3 *compare to 3/6/26 A2. Ring Row 5x8 *2 sec hold at the top of each rep B. Tabata: Russian kb swings Strict Sit-ups Tuesday, March 17th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x5 *compare to 2/17/26 A2. Seated Rear Delt Flies 5x12 B1. Dual DB OH Hold 3x30 sec B2. Seated Lateral Raise 3x12 C1. BB Curl 21’s 3x C2. BB Skull Crushers 3x12 D. BB Forearm Twisters 3 each direction Wednesday, March 18th- Endurance 25 min Partner AMRAP

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