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

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

Monday, February 9th- Endurance 3 RFT: 1k/750m row 10 pull-ups 15 push-ups 20 kb cleans (10/arm, alternating) Tuesday, February 10th 6am-12pm: Open Gym 12pm: PUMP A1. Pause Bench Press 5x5 *compare to 1/27/26 A2. Bent over db row 5x12 B1. Seated Arnold Press 3x10 B2. Seated Lateral Raise 3x12 C1. Concentration Curls 3x10/arm C2. SA kickbacks 3x10/arm D1. Weighted Tuck-ups 3x12 D2. Weighted FA plank 3x30 sec Wednesday, February 11th- Squat/Single Leg A. Back Squat *compare to

Monday, February 2nd- Squat/Single Leg A. Back Squat *compare to 1/23/26 B1. Suitcase step-up to reverse lunge 3x5/leg B2. Copenhagen plank 3x25 sec/side Tuesday, February 3rd 6am-12pm: Open Gym 12pm: PUMP A1. Dual db bench press 3x12 A2. Chest Flies 3x12 A3. Push-ups 3x12 B1. Pendlay Row 3x8 B2. Pull-ups 3x8 B3. Seated Rear Delt Flies 3x12 C1. Seated Curl 3x8 C2. Seated Hammer Curl 3x8 C3. Seated OH Tricep Extension 3x12 D1. Pinch Grip Plate Hold 3x30 sec D2. Ab Wheel Rollou

Monday, January 26th- Overhead A. Clean + Jerk 5x (1+3) *compare to 1/16/26 B. 12 min AMRAP: 1 Beastmaker 10 Suitcase reverse lunges (5/side) Tuesday, January 27th 6am-12pm: Open Gym 12pm: PUMP A1. Pause Bench Press 5x5 *compare to 1/6/26 A2. KB Gorilla Row 5x16 (8/arm) B1. Seated Lateral Raise 3x12 B2. Seated Rear Delt Flies 3x12 C1. Iso Curls 3x16 (8/arm) C2. Iso Kickbacks 3x16 (8/arm) D. Farmer’s Carry 3x45 sec on, 15 sec rest Wednesday, January 28th- Hinge A1. Deadlift 5x

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...