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.8.23.2025
Workout
A. “HolleyMan”
30rds:
5 WB’s
3 HSPU
1 Power Clean (225/1
Friday.8.22.2025
Workout
A. Front Squats
4×2 85%
+ Drop set 80%
B. in 5mins:
750m Row
20 Weighted Situps
Max Thrusters (95/65)
*Score is total Thrusters
bonus work
SweatFit:
EMOM 15
1- DB Push press
2-Cal Row
3-DB Thrusters
4-Jump Rope
5- DB Step ups
All min :50 Max reps
Thursday.8.21.2025
Workout
A. AMRAP 20
0,5,10,15 200m Farmer Carry
(50/35)
10 Hang Snatch (95/65)
12 T2B
14 Cal Bike
Wednesday.8.20.2025
Workout
A. Push Press
3×3 83%
B. 4 rds:
20 stepups (24/20)
10 Pushups
20 Situps
10 Lunges
RX=WV
bonus work
SweatFit:
AMRAP 16
200m Run
15 KB Swings
15 V-ups
15 Burpees to plate
*add 1 rep ea rd
Tuesday.8.19.2025
Workout
A. Deadlift
4×4 80%
B. AMRAP 9
8 Full Clean (95/65)
10 Burpees to Target
300m run
Monday.8.18.2025
Workout
A. Bench Press
4×4 83%
B. 50 WB (20/14) Buy-in
@2min mark:
3rds:
15 C2B
15 Box Jump overs (24/20)
15 S2OH (135/95)
bonus work
SweatFit:
Tabata
Airsquats
Pushups
Lunges
Situps
Saturday.8.16.2025
Workout
A. 5rds:
3 CnJ (225/155)
5 Bar MU
300m Run
Friday.8.15.2025
Strength / Skill
A. Push Press
3×3 80%
B. AMRAP 4
10 DB DL
10 DB FS
10 Burpees over DB
*rest 1 min
AMRAP 4
10 DB Push Press
10 DB FS
10 V-ups
(50/35)
Workout
SweatFit:
Every 2mins for 14mins:
200m Run
Then:
Burpees
KB swings
Stepups
situps
Thursday.8.14.2025
Workout
A. AMRAP 22
100 Stepups (20)
80 DU
60 Lunges
40 Situps
20 Pushups
10 Strict Pullups
5 Ring Dips
RX=WV
Wednesday.8.13.2025
Workout
A. E2MOM 18
0- Snatchx2
2- 16/14 Cal Bike
at 20min mark
800m Run
bonus work
SweatFit:
EMOM 6
Bike
:15 Sprint
:45 Recover
EMOM 6
1- 40 Jump Rope
2-10 up downs
EMOM 6
Run (:45) (100m Run)
Tuesday.8.12.2025
Workout
A. Front squats
4×2 83%
+80% Drop Set
B. AMRAP 10
10 BBJO (24/20)
12 T2B
200m Plate carry (45/25)
Monday.8.11.2025
Strength / Skill
A. Bench Press
4×4 80%
B. Every 2mins for 14mins:
12/10 Cal Row
15 WB’s (25/20)
Workout
SweatFit:
AMRAP 15
10 Cal Row
8 DB snatch
6 WB’s
4 Burpees to Target
Saturday.8.9.2025
Workout
SWEATFEST 2025
9am-1:30pm
After party at Jake and Kelsey’s!!!
Friday.8.8.2025
Workout
A. EMOM 25
1- 10 Thrusters (135/95)
2- 200m Run
3- 8 BBJO (24/20)
4-12/10 Cal Row
5- Rest
bonus work
SweatFit:
Tabata
Bike
Mountain Climber
Row
V-ups
Thursday.8.7.2025
Workout
A. Front Squat
4×2 80%
+ 80% drop set to Max reps
(aim for 10)
B. For time:
15-12-9-6
Cals Bike
C2B
“-” is 10 V-ups
Wednesday.8.6.2025
Workout
A. EMOM 10
1 Hang Snatch
At 12min mark:
AMRAP 10
5 WW
10 Hang Power Snatch (95/65)
400m Row
bonus work
SweatFit:
Every 2mins for 16mins:
in :90
15 WBS/unweighted 10 Manamkers
Max Cal Row
*rest :30
Tuesday.8.5.2025
Workout
A. Push Press
3×3 75%
B. 6rds:
8 T2B
10 FR Lunges (95/65)
25 DU
Monday.8.4.2025
Workout
A. Build to 1RM
Back Squat
B. (optional)
2k Row
or
1 mile run
bonus work
SweatFit:
AMRAP 16
500m Row
10 DB DL
10 DB Hang Clean
10 DB Push Press
Saturday.8.2.2025
Workout
A. Every :90 for 12mins:
Clean+Hang Clean+FS
@ 12min Mark
AMRAP 12
10 DL (final P. clean weight)
10 burpee over bar
14 cal bike
16 HSPU
Friday.8.1.2025
Workout
A. Front squats
3×3 tempo (85% +/-)
B. EMOM 9
1- 20 tricep ext.
2-10 DB Bench Press
3-10 DB curls
@ 10min mark:
50 Pushups
400m Run
bonus work
SweatFit:
AMRAP 15
300m Run
16 DB snatch
16 Ring Row
16 Situps
Thursday.7.31.2025
Workout
A. AMRAP 20
100 DU
80 Box Step ups (24/20)
60 Cal Row
40 Goblet Squat (50/35)
20 Weighted Situps
10 Bar MU’s
5 Manmakers (50/35)
Wednesday.7.30.2025
Workout
A. Every :90 for 12mins:
Power Snatchx2
B. 3rds:
10 Hang power Snatch (95/65)
10 BS (95/65)
*8 min cap
bonus work
SweatFit:
EMOM 16
1- :45 Plank Hold
2- 20 walking Lunges
3-:45 Wall sit
4- 30 slide Crunch
Tuesday.7.29.2025
Workout
A. Deadlift
3×3
B. AMRAP 10
10 DB DL
10 DB Hang Clean
10 DB S2OH
*every 2min 30 M. Climbers
(2,4,6,8)
Monday.7.28.2025
Workout
A. Back squat
5×2 95%
B. AMRAP 8
12 T2B
12 Box Step overs (20) (50/35)
12/10 cal Row
bonus work
SweatFit:
2mins Max DB Stepups
*rest 1min
AMRAP 10
20 cal Row
15 G2OH
10 Burpee box step overs
5 V-ups
Saturday.7.26.2025
Workout
For time:
100 cal Row
100 Stepups (24/20)
100 Pullups
1000m run
RX- stright thru
Scaled-
5rds of 20 reps ea
30min cap
Friday.7.25.2025
Workout
A. Every 2mins for 14mins:
Clean+Hang Clean + FS
B. For time:
20-15-10-5
WB’s (25/20)
V-ups
*10min cap
bonus work
SweatFit:
Every 2mins for 16mins:
200m Run
1- 15 WBS
2- 10 Situps
Thursday.7.24.2025
Workout
A. Front Squat
3×3 85% Tempo
B. AMRAP 9
8 Bar MU’s
16 DB snatch (50/35)
300m Run
Wednesday.7.23.2025
Workout
A. E2MOM 20
0,4,8,12,16
Snatch+OHS (or 2 Power snatch)
2,6,10,14,18
Max cal Row
bonus work
SweatFit:
AMRAP 15
500m Row
20 DB Push Press
15 Ring rows
10 Airsquats
5 Burpees
Tuesday.7.22.2025
Workout
A. Strict Press
5×5
B. For time:
15-13-11-9-7-5-3
Cal Row
Cal Bike
Pushups
18 min cap
Monday.7.21.2025
Workout
A. Back squats
5×2 93% (4/5)
B. EMOM 12
1- 2 rope climbs
2- 12 Pistols
3- 50 DU
bonus work
Sweatfit:
EMOM 16
1- 30 Jump Rope
2- 2 Rope Pulls
3- 10 KB swings
4- :45 Wall Sit
