Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
Wednesday.5.14.2025
Workout
A. Every 2mins for 14mins: Snatch I.I.
B. EMOM 9
1- Max Strict pullups
2-Max Situps
3- Max Shoulder Taps (plank or HS)
bonus work
SweatFit
AMRAP 12
10 Barbell GM
10 Empty Bar Back squats
10 Hops over barbell
10 Burpees over barbell
*rest 2min
3 mins Max cal Bike
Tuesday.5.13.2025
Workout
A. Deadlift
3×3 (90%)
B. For time:
20 HSPU
200m Row
15 Pushups
200m Row
10 Wall Walks
200m Row
Monday.5.12.2025
Workout
A. Build to 1 RM Back Squat
B. Optional: 1 mile run or 2k Row
bonus work
SweatFit
Tabata
Airsquats
Moutain climbers
Ring Row
Lunges
Saturday.5.10.2025
Workout
A. Mini Murph
For time:
800m Run
50 Pullups
100 Pushups
150 Airsquats
800m Run
Friday.5.9.2025
Workout
A. Deadlift
3×3 (88%)
B. 5rds:
8 BBJO (20)
10 DB Push Press (50/35)
*rest 1min
bonus work
SweatFit:
AMRAP 16
200m Medball Carry
10 Burpees to target
10 Box Jumps
10 Pushups
Thursday.5.8.2025
Workout
A. Bench press
3×3 (93%)
B.3rds:
14 DB snatch (50/35)
14 T2B
400m Run
Wednesday.5.7.2025
Workout
A. Every 2mins for 14min:
Power Clean+Push Jerk
B. 3 rds NFT:
20 Bicep Curls
20 Tricep Ext.
20 Weighted Situps or GHD
bonus work
SweatFit:
EMOM 16
1-Max Cal Row
2-Max DB Push Press
3- Max Cal Bike
4- Max Stepups
Tuesday.5.6.2025
Workout
A. Back Squats
2×2 (93-95%)
B. For time:
400m Run
100 DU
500m Row
Monday.5.5.2025
Workout
A. Cinco De Mayo
5 rds:
5 Bar Mus
5 OHS (185/125)
25 Cal Bike
bonus work
SweatFit:
EMOM 16
1-:40 Plank Hold
2-:40 Wall Sit
3-:40 Jump Rope
4-:40 Walking Lunges
Saturday.5.3.2025
Workout
A. For time:
500m Row
10 Thrusters (105/80)
15 HSPU
700m Row
10 Thrusters (135/95)
15 C2B
1000m Row
10 Thrusters (155/105)
10 Walk Walks
Friday.5.2.2025
Workout
A. Every 2mins for 14mins: Snatch l.l.
B. EMOM 9
1- :30 slide crunch
2- :60 plank hold
3- 20 Russian Twists
bonus work
SweatFit
AMRAP 13
10 Cal Bike
10 Burpees to Plate
10 Russian Twists
10 G2OH
*rest 2 min
400m Run
Thursday.5.1.2025
Workout
A. EMOM 15
1- 10/8 cal Bike
2-8 BBJO (20)
3- 12 V-ups
at 20min mark:
1 mile Run
Wednesday.4.30.2025
Workout
A. Bench Press
4×4 90%
B. AMRAP 10
200m Run
7/5 strict Pullups
12 Situps
10 Pushups
RX=WV
bonus work
SweatFit
AMRAP 8
1 min plank Hold
15 Lunges
15 KB Swings
15 Airsquats
*rest 2min
4 mins Max Cal row
Tuesday.4.29.2025
Workout
A. Back Squat
3×3 90%
B. 4rds:
10 Hang Power Clean (95/65)
10 FS
10 T2B
Monday.4.28.2025
Workout
A. Build to 1RM:
Push Press
B. For time:
1000m row
50 WB’s (20/14)
1,000m Row
bonus work
SweatFit
AMRAP 18
50 Jump Rope
12 DB Bench Press
200m Run
12 Ring Row
Saturday.4.26.2025
Workout
A. “Loredo”
6 rds:
24 AS
24 Pushups
24 walking Lunges
400m Run
rx=WV
Friday.4.25.2025
Workout
A. Push Press
4×2 90%
B. 3rds:
8 S2OH (155/105)
12 C2B
16 Box Jumps (24/20)
* 15min cap
bonus work
SweatFit
For Max Reps
EMOM 20
1- Jump Rope
2- DB Push Press
3- Situps
4- Airsquats
5- Bike Cals
Thursday.4.24.2025
Workout
A. EMOM 25
1- 12/10 Cal row
2- 15 WB’s (20/14)
3- 10/8 cal bike
4-10 Weighted stepups (20)
single db 50/35
5- 200m Run
Wednesday.4.23.2025
Workout
A. Every 2min for 14min:
Clean l.l
B. 3rds NFT
10 Bulgarian Split Squats
10 barbell Bicep curls
20 Banded Tricep ext.
bonus work
SweatFit
AMRAP 20
30 Cal Row
30 Bent over DB Row
30 Bicep curls
30 Hops over DB
Tuesday.4.22.2025
Workout
A. Back Squat
3×3 NO TEMPO 88%
B. 3rds:
16 DB snatch
16 T2B
200m DB Carry
*single DB (50/35)
*15min cap
Monday.4.21.2025
Workout
A. Bench Press
5×5 85%
B. AMRAP 9
12 G2OH
12 Lunges with plate
12 Burpees to plate
(45)
bonus work
SweatFit
AMRAP 8
10 KB Swings
10 KB Lunges
10 KB Stepsups
rest 2min
AMRAP 8
10 KB DL
10 Burpees over KB
10 V-ups
Saturday.4.19.2025
Workout
A. For time:
20 OHS (95/65)
5 Bar Mus
500m Row
15 OHS (105/80)
5 Bar Mus
500m Row
10 OHS (135/95)
5 Bar Mus
500m Row
5 OHS (155/105)
5 Bar Mus
500m Row
Friday.4.18.2025
Workout
A. 6 sets:
200m Row
*rest 1 min
at 15min mark
3 sets:
400m Run
*rest 1min
at 25min mark:
65 Airsquats
WV- Optional
bonus work
SweatFit
EMOM 20
1-20 WB’s
2-40 Flutter Kicks
3- 25 Stepups
4- 4 wall Walks
Thursday.4.17.2025
Workout
A. Push Press
4×2 90%
B. E2MOM 10
10/8 Cal Bike
8 C2B
5 Burpee Step-overs (20)
Wednesday.4.16.2025
Workout
A. Deadlift
3×3 85%
B. 4rds:
8 Hang power Clean
8 S2OH
8 BS
8 Burpees over bar
(105/80)
*15min cap
bonus work
SweatFit
Tabata
Lunges
Mountain climbers
Airsquats
Bicycle Crunch
Tuesday.4.15.2025
Workout
A. Bench Press
6×5 80%
B. EMOM 12
1- 10/7 Strict pullups
2- 50 DU
3- Max Manmakers (50/35)
Score is total MM
Monday.4.14.2025
Workout
A. Back Squat
3×3 Tempo 85%
B. AMRAP 10
20 Stepups (24/20)
20 Situps
200m Run
RX=WV
bonus work
SweatFit
2 sets:
AMRAP 6
20 Pushups
20 Situps
20 Box Jumps
Rest 1min
3 mins Max Cal Row
Saturday.4.12.2025
Workout
A. For time:
200m Run
3rds:
10 T2B
10 Thrusters (95/65)
400m Run
3rds:
10 GHD or weighted situp
10 Push Press (95/65)
800m Run
3rds:
10 Situps
10 FS (95/65)
Friday.4.11.2025
Workout
A. Bench Press
6×4 80%
B. 6 sets:
10/8 Cal Bike
8 KB Swings (88/70)
* Rest 1min
*15min cap
bonus work
SweatFit
AMRAP 15
Bike 20 cals
20 Walking Lunges
20 Weighted Situps
20 Ring row
Thursday.4.10.2025
Workout
A. AMRAP 20
5 Pullups
10 Pushups
15 Airsquats
200m run
*WV optional