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.8.8.2026
Workout
Closed for SWEATFEST 2026
Friday.8.7.2026
Strength / Skill
*CLOSED for EVENING CLASSES
Workout
A. Every :90 for 12mins:
Power Snatch I.I
B. EMOM 9
1- 20 Russian Twists
2- :30 Slide Crunch
3- :45 Plank Hold
bonus work
SweatFit:
EMOM 9
1- 20 Bicep Curls
2- 20 Banded tricep ext
3- 10 DB strict Press
*rest 1min
3 sets:
:90 100m run+Max bike cals
rest:30
Thursday.8.6.2026
Workout
A. Reverse Lunge
5×5
super set: Single leg Hip Thrusts
5×5
B. 4rds:
15/12 Cal bike
12 DB Push Press (50/35)
*rest 1 min
Wednesday.8.5.2026
Workout
A. Every :90 for 12mins:
Power Clean I.I.
B. In 5 mins complete:
400m Run
20 Stepups (24/20)
Max Power Cleans (135/95)
bonus work
SweatFit:
EMOM 20
1- 40 Jump rope
2- 200m Row
20 KB swings
4- 8 Burpees to target
Tuesday.8.4.2026
Workout
A. Every :90 for 12 mins:
Sumo DLx3
B. 3rds:
500m Row
8 Burpees over erg
16 BW Lunges
Monday.8.3.2026
Workout
A. Front Squat
6×2 80%
B. For time:
21-15-9
Situps
WB’s (20/14)
Bike Cals
bonus work
SweatFit:
1 min- Plank should taps
1 min- Max Situps
1 min- rest
AMRAP 10
10 Cal Bike
12 Ring row
14 G2OH
16 Walking Lunges
*rest 1min
???
Saturday.8.1.2026
Workout
A. In teams of 2:
AMRAP 20
10 Snatch (115/80)
10 OHS
5 Burpees
300m Run
10 Hang Clean
10 FS
5 Burpees
300m Run
10 DL
10 thrusters
5 Burpees
300m Run
10 S2OH
10 Back squats
5 Burpees
300m Run
*All reps Syncro
*Burpees over Partner
Friday.7.31.2026
Workout
A. Back Squat
3×1 95%
B. for time:
100 Cal bike
*every 2mins 10 situps
bonus work
SweatFit:
EMOM 20
1-DB Push Press
2-Ring Row
3-Burpees
4-DB squats
5-Rest
*For Max reps
Thursday.7.30.2026
Workout
A. AMRAP 22
500m Row
12 T2B
9 BBJO
6 CNJ (185/125)
Wednesday.7.29.2026
Workout
A. Split Jerkx 2
B. AMRAP 10
1 Rope climb
10 KB swings (70/53)
300m Run
bonus work
SweatFit:
EMOM 9
1- 10 DB Bench press
2- 20 Banded Tricep ext.
3- 15 Bicep Curls
*rest 1min
AMRAP 10
12/10 Cal Bike
15 KB swings
20 Situps
30 Jump rope
Tuesday.7.28.2026
Workout
A. Deadlift
3×3
B. 4 sets:
2mins on/1:30 off
60 DU
10 FS (155/105)
Max Bar Mu’s
Monday.7.27.2026
Workout
A. Bench Press
3×1 95%
+ Drop set at 80%
A. For time:
5-10-15-20-15-10-5
DB snatch
DB stepovers (20)
Cal Bike
(50/35) x1
bonus work
SweatFit:
AMRAP 20
40ft Suitcase carry (lenghtof gym and back)
8 SAR Thrusters
40ft Suticase carry
8 SAL Thrusters
40ft Lunges
400m Row
Saturday.7.25.2026
Workout
A. In teams of 2:
5rds:
10 Thrusters (95/65)
12 T2B
10 WB’s (20/14)
10 Burpees
300m Run
*Syncro
Friday.7.24.2026
Workout
A. Push Jerk x2 +1 Split
B. AMRAP 10
1 Rope Climb
10 G2OH
200m Plate Carry
(25)
bonus work
SweatFit:
1 min max Situps
*rest 1min
AMRAP 12
200m Medball Carry
12 WB’s
12 Medball DL
12 Medball Stepups
*rest 1 min
100 Cal row- total situps
Thursday.7.23.2026
Workout
A. 2rds:
30 Cal row
25 T2B
20 Wb’s (20/14)
15 Power Clean (135/95)
10 Bar MU or C2B
Wednesday.7.22.2026
Workout
A. Reverse Lunges
Front rack
5×5
B. 3rds:
300m Run
20 Pushups
20 V-ups
*rest 1min
bonus work
SweatFit:
Every 2mins for 16mins:
:90 of work
100m Run+
Ring Rows
DB thrusters
Pushups
DB Squats
Tuesday.7.21.2026
Workout
A. Bench Press
3×1 95%
Drop set 80%x max reps
B. For time:
10 cal bike
10 C2B
10 Box Jumps (24/20)
20 cal bike
20 C2B
20 Box Jumps (24/20)
10 cal bike
10 C2B
10 Box Jumps (24/20)
Monday.7.20.2026
Workout
A. Back squats
4×2 93%
B. 6rds:
10 DL
8 Hang Power Clean
6 S2OH
(95/65)
bonus work
SweatFit:
EMOM 9
1- 10 Gorilla Pulls
2- 10 Bulgarian Split Squats
3- :30 Flutter Kicks
*rest 1 min
EMOM 9
1- 100m Run
2- Max Stepups
3- Max Situps
Saturday.7.18.2026
Workout
In teams of 2:
you go, I go
30 rds:
12 Airsquats
9 situps
6 pushups
*5 Partner Burpees
Friday.7.17.2026
Workout
A. S20H
2×2
B. EMOM 15
1- 200m Row
2- 50 DU
3- 14 Pullups (RX+ C2B)
4- 200m Run
5- 10 DB S2OH (50/35)
bonus work
SweatFit:
AMRAP 20
500m Row
12 Burpees to target
12/10 Cal Bike
12 DB Hang CnJ
300m run
Thursday.7.16.2026
Workout
A. Deadlift
3×3 85%
B. 4rds:
10 DB snatch (70/50)
12/10 cal bike
*rest 1min
Wednesday.7.15.2026
Workout
A. Every :90 for 12mins:
Power Clean I.I.
B. 3rds:
10 T2B
12 WB’s (20/14)
400m Run
bonus work
SweatFit:
AMRAP 8
30 Jump Rope
14 DB Snatch
10 Ring Row
5 Vups
*rest 1min
AMRAP 8
30 Airsquats
14 DB stepups
10 pushups
5 Candle Sticks
*rest 1min
400m Run
Tuesday.7.14.2026
Workout
A. Bench Press
3×2 93%
B. AMRAP 12
21 Cal Row
15 Box Jump overs (24/20)
9 KB swings (70/53)
6 Strict HSPU
Monday.7.13.2026
Workout
A. Back Squat
4×2 90%
B. AMRAP 10
6 burpees over DB
8 DB Hang CnJ
10 DB Lunges
100m Farmer Carry
(50/35)x2
bonus work
SweatFit:
EMOM 9
1- 15 Bicep Curls
2- 10 DB strict Press
3- 20 Goblet Squats
*rest 1min
AMRAP 10
10 Pushups
12 Situps
14 Lunges
200m Run
Saturday.7.11.2026
Workout
Teams of 2:
100 Cal row
90 Stepups (24/20)
80 WBs (20/14)
70 Situps
60 DU
50 Lunges
40 Partner Burpees
30 CnJ (95/65)
20 Pullups
100 Cal Row
Friday.7.10.2026
Workout
A. 2 Push jerks+ 1 Split
B. EMOM 10
1- 10 Bulgarian split squats
2-10 Gorilla pulls
3-10 Bicep Curls
bonus work
SweatFit:
EMOM 9
1- 10 KB Sumo DL
2- 10 Lunge step ups
3- 25 calf Rasies
*rest 1min
AMRAP 9
2 Wall walk
8 DB Push Press
10 Cal bike
Thursday.7.9.2026
Workout
A. AMRAP 25
5 Burpee Bar Mu’s
10 Box Jump overs (24/20)
15 DB Squat (50/35)
20 Cal Row
25 Situps
Wednesday.7.8.2026
Workout
A. Every :90 for 12mins:
1 Power Clean+2 FS
B. EMOM 9
1- :60 Plank Hold
2- 5 Tall Box Jumps
3- 2 Rope climbs
*think of this as practice/play
bonus work
SweatFit:
AMRAP 20
500m Row
2 Rope Pulls
10 WB’s
50 Jump Rope
Tuesday.7.7.2026
Workout
A. Bench Press
3×2 (90%)
B. 3rds
10 S2OH (155/105)
60 DU
18/16 Cal Bike
Monday.7.6.2026
Workout
A. Back Squats
4×4 88%
B. AMRAP 10
100m suitcase carry
10 shuttle Sprints
20 Hang DB Snatch (10/10)
(50/35)
bonus work
SweatFit:
EMOM 9
1- DB Bench Press
2- DB Strict Press
3- Skull Crushers
Rest 1 min
AMRAP 10
20ft Walking lunge
10 DB snatch
10 situps
20ft Walking lunge
10 Pushups
10 Tuck ups
