Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
Saturday.10.18.2025
Workout
A. AMRAP 20
400m Run
5 Clean (225/155)
20/18 Cal Bike
5 Ring MU
Friday.10.17.2025
Workout
A.Every 2mins for 14mins:
Snatch l.l.
B. For time:
400m Run
4 OHS
300m Run
3 OHS
200m Run
2 OHS
100m Run
1 OHS
(185/125)
bonus work
SweatFit:
Every 2mins for 14mins:
1 min wall Sit
alternate: 1 min plank hold
+100m run
Thrusday.10.16.2025
Workout
A. Every 2mins for 14mins:
Deadlift x3
B. AMRAP 8
15 G2OH (45/25)
15 BW Lunges
15 BW Airsquats
15 Situps
200m Plate Carry
RX+=WV
Wednesday.10.15.2025
Workout
A. EMOM 12
gymnastics
B. EMOM 12
1- 12/10 Cal Bike
2- 10 Burpees to Target
3- 200m Run
bonus work
SweatFit:
🙂
Tuesday.10.14.2025
Workout
A. Back Squat
4×4 85%
B. For time:
100m Row or Run
1 bar MU
200m Row or Run
2 Bar MU
300m Row or run
3 Bar MU
400m Row or Run
4 Bar MU
500m Row or run
5 Bar MU
Monday.10.13.2025
Workout
A. For time:
1492-Row
14 Power Clean (205/125)
92 DU
90 Stepups (20)
3 Mu
1492 Row
bonus work
SweatFit:
AMRAP 16
10 Cal Row
12 Box Jumps
14 DB Snatch
92 Jump rope
Saturday.10.11.2025
Workout
A. 9 rds:
8 Pushups
10 Situps
12 WBs (20/14)
300m Run
*RX=WV
Friday.10.10.2025
Workout
A. Reverse Lunge:
5×5 Build
B. AMRAP 9
12 Hang Power Clean (95/65)
6 Burpees to plate
3 Ring MU
bonus work
SweatFit:
Tabata
Airsquats
Mountain Climbers
Lunges
Russian Twists
Thursday.10.9.2025
Workout
A. Every 2mins for 14mins:
Deadlift x3
B. Every 3mins:
0,3,6,9,12
350/300m Row
15KB Swings
15 Goblet Squats
(53/35)
Wednesday.10.8.2025
Workout
A. Every 2mins for 14mins:
Snatch l.l.
B. EMOM 6
1- 25 WBs (20/14)
2- 10/7 Strict Pullups
bonus work
SweatFit:
EMOM 15
1- WB’s
2- Situps
3- Stepups
4- DB Push Press
5- ring Row
*For Max reps
Tuesday.10.7.2025
Workout
A. EMOM Gymnastics
B. AMRAP 8
10 G2OH (45/25)
50 DU
15 Weighted Situps
Monday.10.6.2025
Workout
A. Back Squat
5×5 83%
B. AMRAP 9
5 WW
10 Box Jumps (30/24)
15 Cal bike
bonus work
SweatFit:
AMRAP 16
15/12 Cal Bike
10 ring Row
12 up/downs
50 Jump Rope
Saturday.10.4.2025
Workout
AMRAP 25
4 Ring MU
12 Box Jump overs (24/20)
16 DB snatch (50/35)
20 Cal Row
Friday.10.3.2025
Workout
A. Every 2mins for 16mins:
CnJ I.I.
B. For time:
12/10 cal Bike
10 KB Swings
12/10 Cal Bike
(88/70)
bonus work
Sweatfit:
EMOM 16
1- Max Cal Bike
2-:30 WB/ Slide Crunch
3- Max Cal Bike
4- :30 Stepups/ Pushups
Thursday.10.2.2025
Workout
A. Every 2mins for 12mins:
Deadliftx3
B. AMRAP 9
10 T2B
10 Medball Clean
10 Medball Stepups (20)
10 Burpees over Medball
(25/20)
Wednesday.10.1.2025
Workout
A. EMOM 12
gymnastics
B. For time:
400m Row
Then 4rds:
10 Hang Clean (135/95)
8 FS
6 S2OH
then: 400m Row
bonus work
Sweatfit:
In 3mins Max cal Row
*rest 1min
AMRAP 8
10 Ring Row
12 Dips off box
14 Situps
16 Lunges
*rest 1 min
in 3mins Max Cal Row
Tuesday.9.30.2025
Workout
A. Bench Press
2×2 95%
B. AMRAP 15
4/2 Strict Pullups
8/4 Pushups
6 Lunges
100m Run
RX=WV
Monday. 9.29.2025
Workout
A. Build to 1RM:
Front squats
B. Optional:
1 mile run
bonus work
Sweatfit:
A. Every 2mins for 14mins:
:90 work
100m run
0-Burpees
2- KBSwings
4- Plank Hold
6- Wall Sit
Saturday.9.27.2025
Workout
A. AMRAP 25
50 Barbell Back Rack Stepups (45/35) (20)
40 Barbell Seated Strict Press (45/35)
30 Barbell Back Rack Lunges (45/35)
20 V-ups
10 Strict Pullups
5 Wall Walks
Friday.9.26.2025
Workout
A. Split Jerk
Build to heavy Single
B. Optional:
For time:
500m row
bonus work
SweatFit:
3mins:
Max Cal Row
*rest 1 min
AMRAP 8
20 G2OH
18 Situps
16 Ring Row
14 Lunges
12 Pushups
10 Airsquats
*rest 1 min
In 3mins:
Max Cal Row
Thursday.9.25.2025
Workout
A. Back Squats
5×5 80%
B. 5rds:
12/10 Cals Bike
8 Deadlifts (225/155)
*rest 1min
Wednesday.9.24.2025
Workout
A. Every 2mins for 20mins:
3 CnJ (165/125)
6 C2B
9 Box Jump overs (20)
bonus work
SweatFit:
Tabata
Airsquats
up-downs
Slide Crunch
Lunges
Tuesday.9.23.2025
Workout
A. Front squats
4×1 98%
+Drop set at 80%
B. For time:
21-15-9
HSPU
DB FR Lunge (50/35)
Monday.9.22.2025
Workout
A. For time:
1 mile Run
20 S2OH (115/85)
1600m Row
20 Hang Power Clean (115/85)
bonus work
SweatFit:
AMRAP 14
250m Row
50 Steups
250m Row
40 Stepups
250m Row
30 stepups
250m Row
20 stepups
250m Row
10 Steups
250m Row
Max Stepups
Saturday.9.20.2025
Workout
A. 5rds:
5 FS
5 Bar MU’s
500m Row
(155/105)
(185/125)
(205/145)
(225/155)
(245/165)
Friday.9.19.2025
Workout
A. Bench Press
4×2 93%
B. AMRAP 8
20 Pushups
20 Situps
20 Airsquats
200m Run
RX=WV
bonus work
Sweatfit:
AMRAP 15
5 ring Row
5 Pushups
5 Airsquats
100m Run
Thursday.9.18.2025
Workout
A. Reverse Lunges
5×5 (Build)
B. EMOM 12
1- 10 Ring dips or 3-5 Ring MU
2- 1 min plank hold
3- 5 Tall Box Jumps (36/30)
4- 1min wall sit
Wednesday.9.17.2025
Workout
A. Split Jerk
4×2
B. 3rds:
500m Row
10 Burpees over Erg
bonus work
SweatFit:
AMRAP 15
500m row
15 WB situps
200m Run
15 WBS
Tuesday.9.16.2025
Workout
A. Front squats
4×1 95%
+drop set at 80%
B. For time:
50-40-30-20-10
DU
ea “-” is 10 S2OH (155/105)
Monday.9.15.2025
Workout
A. EMOM 14
1- 3 Deadlift (Build)
2- 10 T2B
@ 14min Mark
100/70 Cal Bike
bonus work
SweatFit:
AMRAP 16
10 up-downs
10 Cal Bike
10 DB Push Press
10 DB Lunges
