Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
Tuesday.4.7.2026
Workout
A. Front Squats
3×3 88% +Drop Set
B. 3rds:
15 WB situps
15 Medball Setups
200m Medball Run
(25/20)
Monday.4.6.2026
Workout
A. Bench Press
5×5 Build
B. AMRAP 10
12/10 Cal Bike
15 T2B
20 DB Snatch (50/35)
bonus work
SweatFit
2min Max Bike Cals
*rest 1min
AMRAP 14
200m Suitcase Carry
15 G2OH
15 AS
15 Lunges
*rest 1min
Complete bike cals in burpees
Saturday.4.4.2026
Workout
A. For time:
400m Run
2rds:
20 Pullups
20 Stepups (24)
400m Run
2rds:
15 Pullups
15 Stepups (24)
15 Pushups
400m Run
2rds:
10 Pullups
10 Stepups (24)
10 Pushups
10 Burpees
400m Run
Friday.4.3.2026
Workout
A. Split Jerk
3×3 75%
B. 3rds:
40 DU
20 V-ups
bonus work
Sweatfit:
EMOM 8
1-:45 Wall Sit
2-:45 Bike Cals
*rest 2mins
EMOM 9
1-Max Stepups
2-Max DB Strict Press
3- Max Situps
Thursday.4.2.2026
Workout
A. Rev. Lunge
(Hold in FR)
5×5 Build
B. 4rds:
300m Row
300m run
Wednesday.4.1.2026
Workout
A.Bench Press
5×5 Build
B. Every 2mins for 10 mins:
4 Bar Mu’s
10 KB Swings (88/62)
bonus work
SweatFit:
AMRAP 20
10 DB snatch
15 Cal Row
30 Jump Rope
40 M. Climbers
*Every 5 mins :45 hollow hold
Tuesday.3.31.2026
Workout
A. Front Squat
3×3 85% + Drop set
B. For time:
15 FS
30 Situps
12 FS
25 Situps
9 FS
20 Situps
6 FS
15 Situps
3 FS
10 Situps
(165/105)
Monday.3.30.2026
Workout
A. Push Jerk
3×2 93%
B. For time:
2-4-6-8-10-12
DL
Hang Power Clean
S2OH
“-” is 200m Run
(135/95)
bonus work
SweatFit:
In 1 min comlete Max AS
*rest 1min
AMRAP 14
10 DB Bench
10 KB DL
10 Lunges
200m Row
*rest 1min
Complete # AS in bike Cals
Saturday.3.28.2026
Workout
A. 50 Rds for time:
1 Burpee
2 AS
3 pushups
4 lunges
WV=optional
Friday.3.27.2026
Workout
A. For time:
1,000m Row
30 CnJ (135/95)
1,000m Row
30 Strict HSPU
*20min Cap
bonus work
SweatFit
Tabata
Cal Bike
Airsquats
Cal Row
Situps
Thursday.3.26.2026
Workout
A. Back Squats
5×10 Build
B. 18-15-12-9-6-3
WB’s
WB stepups (20)
WB russian Twists
(20/14)
Wednesday.3.25.2026
Workout
A. EMOM 12
1- 10 DB Bench
2- 10 DB strict press
3- 10 DB tricep ext.
*rest 1 min
B. AMRAP 12
8 T2B
10 SA DB Hang CnJ (5/5) (50/35)
14/12 Cal Bike
bonus work
SweatFit
A. EMOM 9
1- 10 DB Bench
2- 10 DB strict press
3- 10 DB tricep ext.
*rest 1min
AMRAP 10
30 Jump Rope
20 KB DL
10 Box Jumps
5 Burpees to target
Tuesday.2.24.2026
Workout
A. Front Squats
3×3 83% NO TEMPO
B. 3rds:
10 Hang power Snatch (95/65)
40 DU
Monday.3.23.2026
Workout
A. Push Jerk
3×2 90%
B. “Helen”
3rds:
400m Run
21 KB swings (53/35)
12 Pullups
bonus work
Sweatfit
EMOM 9
1-:45 Goblet squat
2-:45 Situps
3-:45 Pushups
*rest 1min
AMRAP 10
200m Run
21 KB swings
12 Ring row
Saturday.3.21.2026
Workout
A. In teams of 2:
1-100 Cal Bike
2- HS hold
then:
1000m plate carry
25LBS 1- plate
Friday.3.20.2026
Workout
A. Every 2mins for 14mins: Clean I.I.
B. For time:
50 DU
50 Airsquats
50 DU
bonus work
SweatFit:
In 2mins:
Max Squat stepovers
*rest 1min
AMRAP 12
10 Cal Bike
10 Wb’s
20 Jump Rope
*rest 1min
In 1min:
Max Plank Shoulder Taps
Thursday.3.19.2026
Workout
A. EMOM 9
1-10 Bulgarian Split Squat
2-10 elevated Ring Row
3-25 Calf Raises
@ 10min mark
B. AMRAP 12
12 WBS (20/14)
9 Medball Lunges
6 DB Burpee Snatch (50/35)
3 T2B
Wednesday.3.18.2026
Workout
A. Every 2mins for 14mins: Snatch I.I.
B. For time:
50 Situps
50 M. Climbers
50 Situps
*Weighted is optional
bonus work
SweatFit:
EMOM 20
1- 10 Pendlay Row
2- 20 glute Bridge
3- 15 Stepups
4-:30 Slide Crunch
5- 100m Run
Tuesday.3.17.2026
Workout
A. AMRAP 17
17 medball Stepups (24/20)
17 pushups
17 medball cleans
17 burpees to plate
17 cal bike
(20/14)
Monday.3.16.2026
Workout
A. Front Squats
3×3 80% tempo
B. AMRAP 10
500m Row
10 Deadlifts (225/155)
3 WW
bonus work
SweatFit:
A. EMOM 9
1- 20 Bend over Row
2-20 Strict Press
3- 20 Bicep Curls
*rest 1 min
AMRAP 10
400m Row
15 KB Deadlifts
10 Candle Sticks
Saturday.3.14.2026
Workout
Every 2 mins for 10mins:
5 bench press
15 sit-ups
Every 2 mins for 10mins:
5 deadlifts
8 T2B
Every 2 mins for 10mins:
5 BS
20 Russian twists
*Rest 2 mins between stations
Friday.3.13.2026
Workout
A. 26.3
bonus work
SweatFit:
26.3
Thursday.3.12.2026
Workout
A. Front squats
3×3 78% (Tempo)
B.For time:
500m row
400m run
20/18 cals bike
Wednesday.3.11.2026
Workout
A. EMOM 12
1- 10 DB bench
2- 10 DB bicep curl
3- 20 banded tricep ext.
4- :40 hollow hold
@15min mark
AMRAP 9
200m medball carry
15 Medball step ups (20)
20 Medball sit-ups
(24/20)
bonus work
SweatFit
A. EMOM 9
1- 10 DB bench
2- 10 DB bicep curl
3- 20 banded tricep ext.
*rest 1 min
EMOM 8
1-:45 sit-ups
2-:45 bike cals
Tuesday.3.10.2026
Workout
A. Back squat
3×3 88%
B. 6rds:
6 KB swings (70/53)
30 DU
Monday.3.9.2026
Workout
A. Push Jerk
4×3 85%
B. For time:
5-10-15-20
Hang Clean
S2OH
Cal Row
(135/95)
bonus work
SweatFit:
AMRAP 15
200m row
10 DB Row
10 DB Strict Press
200m Row
*rest 1 min
Saturday.3.7.2026
Workout
AMRAP 20
18/15 cal bike
8 burpees to plate
3x complex of:
Deadlift
Hang Clean
FS
(225/155)
Friday.3.6.2026
Workout
26.2
bonus work
SweatFit:
26.2
Thursday.3.5.2026
Workout
A. Bench Press
3×3
B. EMOM 10
Bike Sprints
:15 on
:45 Recover
Wednesday.3.4.2026
Workout
A. Back Squat
4×4 85%
B. 4rds:
40 Double unders
10 Single arm DB thrusters (50/35)
*Switch arms ea rd
bonus work
Sweatfit:
AMRAP 18
500m Row
10 SA DB thrusters (5/5)
15 Stepups
20 Lunges
