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...

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...