Nate Sagez Nate Sagez

Warm Up: EMOM x 5 

  1. 200m  

  2. 10/8 cal Bike 

  3. 10 Push Ups/ 20 Russian Twist 

  4. Palio Chair 

  5. Lunge W Spiderman Twist 


Performance: Back Squat 10-8-6 
*build to a moderate heavy 10 set working up in weight for 8 and 6 set 


Fitness: EMOM 5 or 5 rounds completion 

  • 5 Db Sqauts 

  • 7 Bench Dips 

  • 10 Sit Ups 


Performance/Fitness 
2 ROUNDS: 2:00 Stations

Station 1: Row 500/400m (Rest Remainder)

(No Rest)

Station 2: 40 KB Swings (Rest Remainder)

(No Rest)

Station 3: 60 Alt. Lunges (Rest Remainder)

(No Rest)

Station 4: 150 Jump Rope (Rest Remainder)

(Rest 2:00)

*No Rest Between Stations / 2:00 Rest b/t Rounds
**Scale reps to something you can complete and continue on 
***Scale Lunges to Step ups 

Finisher: 
TABATA 4 Rounds (:20 ON/ :10 OFF)
Hollow Body Flutters 
Pillar Plank

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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