Nate Sagez Nate Sagez

Warm Up: 5 Rounds
:30 Jump Rope
:20 Hollow
10 Air Squat
5 Burpee


Performance: 

1 RM Strict Press
into..
1RM Push Press 
* work to a heavy 1 set strict press; at the point of failure switch and continue on using the legs to complete a heavy 1 push press 

Fitness:  3 sets 

  • 10 DB Bench Press 

  • 8 Front Delt Raise 

  • 10 Lat Pull Down 


Performance/Fitness: AMRAP x 15 MINUTES

  • 5 DB Shoulder to OH

  • 10 Alt. Lunges or step ups 

  • 15 Box Dips or tri cep pull downs 

  • 200m  

Finisher: 3 SETS

  • 10 Alt. V-Ups

  • 20 Flutter Kicks (1R/1L= 1 Rep)

  • 30 Russian Twist (1R/1L= 1 Rep)
    -rest as needed b/t sets-

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  • “Not only will they help you obtain your fitness goals, but it will introduce you to a new you that you will love as well as introduce you to many new faces who you will start calling your “gym family.” I love the positive atmosphere that it has, as well as the extra push I sometimes need!"

    Hannah Beth

  • “I just joined and have only been four days and absolutely love it! Never have I been pushed this far and I can feel myself becoming addicted! I love how you can just stop in and a staff member is waiting and ready to help you. I’m ready to be the strongest I’ve ever been."

    Cassi Kuehnel

  • “I started about a month ago, it was a way for me and my best friend to get together and get in shape! I started seeing results immediately. I’m feeling stronger and I know I’m improving ( at the beginning I could only do one V-Up, now I’m knocking them out!) I love going knowing that I will be challenged and pushed to do my best."

    Hannah Heitzig Hutchinson

  • “The effects of being a member are far-reaching. After being a member for two years, I can say that the gym is much more than a place to fit in a workout. It’s a place to get motivated to change your body and how you think about fitness as a whole."

    Trish Stelbrink

  • “I never thought I would join any gym, especially one with boot camps, now I can’t imagine life without it. I look forward to my workouts now. The gym’s have wonderful and caring staff who push you to do your best. Truly enjoy my new workout family and friends!"

    Peggy Hagen

  • “It doesn’t matter what physical condition you’re in, Nate will set goals you can obtain and have you feeling better after your 1st workout."

    Chance Webb