Monday, January 19th- Hinge A1. Deadlift 5x5 *compare to 1/9/26 A2. Ring Rows 5x8 *2 sec hold at the top of each rep B. 5 RFT: 7 box jumps 15 Russian kb swings 7 V-ups Tuesday, January 20th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x5 *80% of 1RM from 12/2/25 A2. Weighted Sit-ups 5x8 B1. Weighted Push-ups 3x12 B2. Weighted Pull-ups 3x5 C1. Seated Arnold Press 3x10 C2. DB Skull Crushers 3x12 D. Tabata: BB Curls *rest is static hold Wednesday, January 21st- Endurance 30 o

Monday, January 12th- Endurance With A Partner 5x Each: P1- 500/400m row P2- AMRAP: 3 pull-ups 6 push-ups 9 Russian kb swings *pick up where partner left off Tuesday, January 13th 6am-12pm: Open Gym 12pm: PUMP A1. Alternating DB Bench Press 3x16 (8/arm) A2. Supinated Grip BB Row 3x12 B1. Chest Flies 3x12 B2. Ring Rows 3x12 C1. Seated Lateral Raise 3x12 C2. Seated Rear Delt Flies 3x12 D. 30 on, 30 off, 5x: Seated Curls DB Skull Crushers Wednesday, January 14th- Squat/Single Le

Monday, January 5th- Squat/Single Leg A. Back Squat *compare to 12/29/25 B1. Suitcase step-up to balance 3x8/leg B2. Copenhagen plank 3x20 sec/side Tuesday, January 6th 6am-12pm: Open Gym 12pm: PUMP A1. Pause Bench Press 5x5 *3 sec pause 1” off of chest *65% of 1RM from 12/16/25 A2. Tempo SA Row 5x8/arm @31x2 B1. Concentration Curls 5x10/arm B2. SA kickbacks 5x10/arm C. 21-15-9 Ring Rows Diamond Push-ups V-ups Wednesday, January 7th- Overhead A. Clean + Jerk 5x (1+3) B. 21-15

There will be a reduced schedule this week for the holidays. Please make sure you are signed up for classes in Vagaro Monday, December 29th- Overhead There will only be an 8am and 12pm class today with Coach Nate A. Push Press 5x3 *compare to 12/17/25 B. “Annie” 50-40-30-20-10 Double Unders Sit-ups Tuesday, December 30th There will only be a 12pm class with Coach Nate today, no open gym hours! PUMP A1. Alternating DB Bench Press 4x16 A2. Chest Flies 4x12 A3. Leg Raises 4x12

There will be a reduced schedule this week for the holidays. Please make sure you are signed up for classes through Vagaro Monday, December 22nd- Endurance 10 min AMRAP: Beastmakers *5 min rest 10 min AMRAP: Row (cals) Tuesday, December 23rd 6am-12pm: Open Gym 12pm: PUMP 30 on, 30 off, 5x (30 min) Push-ups Ring Rows Seated Press Seated Curls DB Skull Crushers Weighted Forearm Plank Wednesday, December 24th- Back Squat Cycle Day 37 There will only be an 8am and 9am class toda

Monday, December 15th- Back Squat Cycle Day 37 A. Back Squat *compare to 12/5/25 B. 7 min AMRAP: 1-2-3… Goblet squats NP Burpees Tuesday,...

Monday, December 8th- Overhead A1. Seated Press (Alternating Arms) 3x16 (8/arm) A2. Seated Rear Delt Flies 3x12 B. 15 min AMRAP for...

Monday, December 1st- Hinge/Single Leg A1. Deadlift 7x2 *compare to 11/10/25 A2. Elevator Pull-ups 7x2 B1. Suitcase BSS 4x5/leg B2....

Monday, November 17th- Overhead A1. Dual DB Push Press + Overhead Hold 5x8 (5 sec hold) A2. Strict T2B 5x8 B. 30 on, 30 off, 4x: Double...

Monday, November 10th- Hinge/Single Leg A1. Deadlift 5x3 *compare to 10/22/25 A2. Tempo Pull-ups 5x3 @51x2 B1. Back Rack Reverse Lunges 3x8/leg B2. Ab wheel 3x10 Tuesday, November 11th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x3 A2. Seated Rear Delt Flies 5x12 A3. Plank-ups 5x10 (5/side, alternating) B1. Diamond Push-ups 3x12 B2. Ring Rows 3x12 C. 5x: 30 sec BB curl hold 30 sec BB curls 30 sec rest 30 sec LA kickbacks 30 sec RA kickbacks 30 sec rest D. Farmer’s Walk: 3

Monday, November 3rd- Endurance 5x 3 min AMRAP: 5 burpees to a plate 10 plate G2O 10 plate OH reverse lunges *2 min rest *pick up where...

Monday, October 27th- Back Squat Cycle Day 32 A. Back Squat *compare to 10/17/25 B. 12 min AMRAP: 10 box jumps 10 dual db squats 10...

Monday, October 20th- Overhead A. Push Press 5x3 *compare to 10/1/25 B. 4 RFT: 10 Devil’s press (5/arm, alternating) 10 ring rows 10...

Monday, October 13th- Hinge/Single Leg A. Muscle Clean + Front Squat 5x (1+1) B1. Clean Pull + Clean 5x (2+1) B2. Tempo Pull-ups 5x3...

Monday, October 6th- Endurance 3 RFT: Run a lap 10 pull-ups 20 db snatch (10/arm, alternating) 30 box jumps Tuesday, October 7th...

Monday, September 29th- Back Squat Cycle Day 29 A. Back Squat *compare to 9/19/25 B. 500m row TEST Tuesday, September 30th 6am-12pm: Open...

Monday, September 22nd- Overhead A1. Dual DB Seated Press 3x12 A2. Seated Lateral Raise 3x12 A3. Seated Rear Delt Flies 3x12 B. 5 RFT: 5...

Monday, September 15th- Hinge/Single Leg A1. Deadlift 5x5 *compare to 8/25/25 A2. Tempo Pull-ups 5x3 @51x2 B1. Suitcase BSS 3x8/leg B2....

Monday, September 8th- Endurance 3 Rounds With A Partner: Run a lap carrying MB (together) 30 slam balls 50 plate G2O 70 box jumps...

Monday, September 1st STUDIO IS CLOSED TODAY, GET SOME REST! Tuesday, September 2nd 6am-12pm: Open Gym 12pm: PUMP A1. Barbell Bench Press...