Nate Sagez Nate Sagez

Warm Up:  
EMOM: 
1) 200m
2) Prowler Down and back 
3) Palio Chair 
4) Spiderman 
5) dead bug 


Performance:  Back Squat 
Build to a moderate heavy 5 set back squat

5 Sets:
5 Back Squats
10 Push Ups
*superset

1 Round: For Time
50 DB Step Ups 30/20lb    24/20 inch box  (15/15) 
50 Pull Ups
50 Calorie Row
50 Burpees

Fitness: 3 SETS

10 Weighted glute bridge 

6/6 DB Split Squats 

:30 Side Plank (L/R)


1 round: 

  • 300m

  • 30 db thruster  30/20 

  • 30 kb swing 

  • 30 sit up 

  • 200m  

  • 20 db thruster 

  • 20 kb swing 

  • 20 sit up

  • 100m  

  • 10 db thruster

  • 10 kb swing

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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