Monday, October 26th- Endurance 30 min AMRAP: 100 Russian kb swings 80 goblet reverse lunges (40/leg) 60 plate G2O 40 hanging knee raises 20 ring rows Tuesday, October 27th 6am-12pm: Open Gym 12pm: PUMP A. Bench Press 10 min EMOM: 2 reps *compare to 10/13/26 B1. Ring row 3x12 B2. Lateral + frontal raise 3x16 (8 each, alternating) C1. Iso curls 3x16 (8/arm) C2. Iso kickbacks 3x16 (8/arm) D1. BB forearm twisters 3x1 each direction D2. Weighted tuck-ups 3x12 Wednesday, October 2

Monday, October 19th- Squat A. Back Squat *compare to 10/9/26 B. 21-15-9 Dual db thrusters Box jumps Plate OH sit-ups Tuesday, October 20th 6am-12pm: Open Gym 12pm: PUMP A1. Alternating db bench press 3x16 (8/arm) A2. Weighted pull-ups 3x8 B1. Seated Arnold press 3x10 B2. Supinated grip BB row 3x10 C1. Concentration curls 3x10/arm C2. DB skull crushers 3x10 C3. Tate press 3x10 D. Pinch grip plate hold *accumulate 2 min in as few sets as possible Wednesday, October 21st- Overh

Monday, October 12th- Overhead A. Push Press + Push Jerk 5x (2+2) B. 30 on, 30 off, 5x (15 min) Battle ropes Plate G2O Double unders Tuesday, October 13th 6am-12pm: Open Gym 12pm: PUMP A. Bench Press 10 min EMOM: 2 reps *compare to 9/29/26 B1. Chest Flys 3x12 B2. Tempo SA rows 3x8/arm @31x2 C1. Seated curls 3x8 C2. Seated hammer curls 3x8 C3. Seated overhead tricep extension 3x12 D. Farmer’s Hold *accumulate 2 min in as few sets as possible Wednesday, October 14th- Hinge/Sing

Monday, October 5th- Hinge/Single Leg A. Muscle Clean + Front Squat 5x (1+1) B. Clean (3 sec pause in landing) 5x3 C. Back Rack Reverse Lunges 5x5/leg *8/21/26 Tuesday, October 6th 6am-12pm: Open Gym 12pm: PUMP A1. Dual db tall kneeling press 3x12 A2. Seated lateral raise 3x12 A3. Seated rear delt flys 3x12 B1. Chin-ups 3x8 B2. Banded push-ups 3x12 B3. Plate Russian twists 3x16 (8/side) C. 21-15-9 Barbell curls Barbell skull crushers DB weighted sit-ups D. BB forearm twisters

Monday, September 28th- Endurance With A Partner, 5x Each: P1- 500/400m row P2- AMRAP: 5 burpees 10 wall balls 15 Russian kb swings *pick up where partner left off Tuesday, September 29th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x3 *compare to 9/15/26 A2. Bent Over DB Row 5x12 B1. Seated Lateral Raise 3x12 B2. Seated Rear Delt Flies 3x12 B3. Hollow Rocks 3x30 sec C1. Concentration Curls 3x10/arm C2. Single Arm Kickbacks 3x10/arm C3. Weighted Forearm Plank 3x30 sec D. BB

Monday, September 21st- Squat/Single Leg A. Back Squat *compare to 9/11/26 B1. Back Rack Reverse Lunge 5x5/leg B2. Goblet Cossack Sliders 5x5/leg Tuesday, September 22nd 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press 3x12 A2. Elevator Pull-ups 3x5 B1. Ring Dips or Push-ups 3x8 B2. Pendlay Row 3x8 C. 10-9-8…1 Seated Curls DB Skull Crushers D1. Pinch Grip Plate Hold 3x30 sec D2. Ballistic Russian Twists 3x10/side Wednesday, September 23rd- Overhead A. Push Jerk 10 min EM

Monday, August 24th- Overhead A. Push Jerk 7x2 *compare to 8/14/26 B1. Dual DB Push Press + 5 sec hold OH 3x8 B2. Weighted FA plank 3x30 sec Tuesday, August 25th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x3 *compare to 8/11/26 A2. Supinated Grip BB Row 5x8 B1. BB Curl Static Hold 3x30 sec B2. BB Curls 3x30 sec B3. BB Skull Crushers 3x12 C1. Seated Hammer Curls 3x12 C2. Seated OH Tricep Extension 3x12 C3. Pinch Grip Plate Hold 3x30 sec Wednesday, August 26th- Hinge A. Cle

Monday, August 17th- Hinge A. Clean Pull (BTK) + Clean (BTK) 10 min EMOM: 1+1 B. Rowing Intervals 2x1k row *10 min interval *negative splits Tuesday, August 18th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x3 *compare to 7/21/26 A2. Single Arm Row 5x10/arm B1. Dual DB OH Hold 3x30 sec B2. Seated Lateral Raise 3x12 B3. Seated Rear Delt Flies 3x12 C1. Concentration Curl 3x10/arm C2. Single Arm Kickbacks 3x10/arm D. Farmer’s Hold Accumulate 2 min in as few sets as possible W

Monday, August 10th- Endurance 35 on, 25 off, 5x (30 min) Bike Battle ropes Plate G2O Double unders Plate OH sit-ups Ski Tuesday, August 11th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x3 *compare to 7/28/26 A2. Dual DB Bent Over Row 5x12 B1. Seated Curl 3x8 B2. Seated Hammer Curl 3x8 B3. DB Skull Crushers 3x12 C. 21-15-9 Chin-ups Diamond Push-ups Strict Sit-ups (ear squeeze) D. BB Forearm Twisters 3 each direction Wednesday, August 12th- Squat/Single Leg A. Back Squat *c

Monday, August 3rd- Squat/Single Leg A. Back Squat *compare to 7/24/26 B1. Suitcase BSS 3x8/leg B2. Nordic Hold 3x30 sec Tuesday, August 4th 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press 3x12 A2. Pendlay Row 3x8 B1. Weighted Push-ups 3x12 B2. Weighted Pull-ups 3x5 C1. Seated Arnold Press 3x10 DB Skull Crushers 3x12 D. 30 on, 30 off, 3x: Pinch grip plate hold Weighted forearm plank Wednesday, August 5th- Overhead A. Push Jerk 5x3 *compare to 7/26/26 B. 12 min AMRAP 3 p

Monday, July 27th- Overhead A. Push Jerk 5x3 *compare to 7/17/26 B. 5x: 30 sec LA kb snatch 30 sec RA kb snatch 30 sec rest 30 sec double unders 30 sec rest Tuesday, July 28th 6am-12pm: Open Gym 12pm: PUMP: A1. Bench Press 5x3 *compare to 7/7/26 A2. Tempo Single Arm Row 5x8/arm B. 30 on, 30 off, 5x: Pull-ups MB push-ups Plate OH SIt-ups C1. Seated Curls 3x8 C2. Seated Hammer Curls 3x8 C3. Seated Overhead Tricep Extensions 3x12 Wednesday, July 29th- Hinge A. Clean 10 min EMOM

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