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.6.6.2026
Workout
For Time:
21 Thrusters (95/65)
10 Burpees over bar
5 Bar MU’s
15 Thrusters (135/95)
10 Burpees over bar
7 Bar MU’s
9 Thrusters (155/105)
10 Burpees over bar
9 Bar MU
6 Thrusters (185/125)
10 Burpees over bar
12 Bar MU
3 Thrusters (205/145)
Friday.6.5.2026
Workout
A. Back Squats
4×4 75%
B. 5rds:
10/8 Cals Bike
10 Hang power Snatch (95/65)
*rest 1min
bonus work
SweatFit:
1 min max medball situps
*1 min rest
AMRAP 12
12/10 cal bike
15 WBs
20 situps
200m Metball carry
*rest 1 min
1 min Max medball stepups
Thursday.6.4.2026
Workout
A. For time:
800m Run
60 DU
50 Situps
40 DB snatch
30 DB Box Step overs (20)
20 Push Press
10 T2B
800m Row
Wednesday.6.3.2026
Workout
A. Every :90 for 12mins:
1 clean+ 1 FS
B. 3rds NFT:
10 Bulgarian Split Squats
10 Gorilla Pulls
10 Arnold Press
bonus work
2mins: Max stepups
*rest 1min
AMRAP 10
15 G2OH
10 Lunges
300m Run
*rest 1min
1 min Plank hold
1 min wall sit
Tuesday.6.2.2026
Workout
A. Push Press
3×3 75%
B. AMRAP 10
10 HSPU
10 Box Jumps (24/20)
200m Run
Monday.6.1.2026
Workout
A. Deadlift
4×4 78%
B. For time:
10-1
Power Clean (135/95)
ea “-” is 10/8 Cals Bike
bonus work
SweatFit:
A. EMOM 9
1- 15-20 Pushups
2-15 ring row
3-20 Airsquats
*rest 1min
AMRAP 10
10 Cal Bike
12 DB Deadlift
40 Jump Rope
Saturday.5.30.2026
Workout
A. AMRAP 25
20 Stepups (24)
15 Cal Bike
5 WW
*Every 5mins:
3x Clean+FS+Jerk
(225/155)
*Start with Complex
Friday.5.29.2026
Workout
A. Every 2mins for 14mins: Snatch l.l.
B. AMRAP 7
24 DU
16 Lunges with plate
8 Burpees to plate
bonus work
SweatFit:
EMOM 9
1- 10 DB Bench Press
2- 20 Banded Tricep ext.
3- 1 min Plank hold
*rest 1min
AMRAP 10
200m Suit case carry
4 Manmakers
6 Burpees
8 DB Lunges
Thursday.5.28.2026
Workout
A. Deadlift
3×3
B. 6rds:
12/10 Cal Bike
15 KB swings (53/35)
*rest 1min
Wednesday.5.27.2026
Workout
A. Every :90 for 12mins:
Power Clean l.l
B. 3rds:
500m Row
20 Situps
bonus work
SweatFit:
AMRAP 20
400m Row
10 ring row
10 SAR DB thruster
400m Row
10 Pushups
10 SAL DB Thruster
Tuesday.5.26.2026
Workout
Bike 5 min
EMOM 6
1- Lunge/Pigeon L
2-Lunge/Pigeon R
3-Childs Pose
Bike 5 min
EMOM 6
1- Quad L/R
2- Pec L/R
3- Tricp L/R
Back squats
4×4 75%
EMOM 9
Bike Sprint or recovery
Monday.5.25.2026
Workout
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Airsquats
1 Mile Run
Saturday.5.23.2026
Workout
A. Every 2mins for 18mins: Clean
Build to Heavy Single
Friday.5.22.2026
Workout
A. EMOM 8
1- 10 SHSPU
2-5 Pendlay Row (Build)
B. 0-2 – 40 V-ups
2,4,6,8,10-
2rds:
2 DB snatch
4 DB Squats
6 Burpees over DB
(70/50)
12- 40 V-ups
bonus work
SweatFit:
1min-Max Jump rope
*rest 1min
AMRAP 12
10 Ring Row
12 Lunges
14 Pushups
16 Cal Row
*rest 1min
Thursday.5.21.2026
Workout
A. Reverse Lunge
5×5 (Front rack) build
B. 2rds:
600m Run
600m Row
Wednesday.5.20.2026
Workout
A. Every :90 for 12mins:
1 power snatch + 2 OHS
B. For time:
5 Power Snatch
10 T2B
5 Power Snatch
20 Cal Bike
5 Power Snatch
(155/105)
bonus work
SweatFit:
Every 2mins for 16mins:
20 G2OH+Bike
20 Situps +Bike
20 KB swings+Bike
20 Slide crunch+Bike
:90 of work
*score is bike cals
Tuesday.5.19.2026
Workout
A. EMOM 9
1- 20 Bicep Curls
2-20 Tricep ext.
3- 10 Barbell Row
B. 4rds:
20 Steups (24/20)
15 Situps
10 Walking Lunges
5 Strict Pullups
RX=WV
Monday.5.18.2026
Workout
A. Build to 1RM Bench Press
B. 8 Sets:
200m Sprint
1min rest
bonus work
SweatFit:
EMOM 9
1- 10 Bulgarian Split Squats
2- :50 wall Sit
3- 25 Calf raises
*rest 1min
3 rds:
1min- Max Burpees
2min -Max Row
Saturday.5.16.2026
Workout
Mini Murph:
800m Run
50 Pullups
100 Pushups
150 Airsquats
800m Run
Friday.5.15.2026
Workout
A. Every 2mins for 16mins: CnJ
B. 3rds NFT:
20 Weighted hip thrusts
10 GHD
10 Gorilla Pulls (KB)
bonus work
Sweatfit:
EMOM 20
1- Cal Row
2- DB Push Press
3-G2OH
4- Jump Rope
5- Rest
Thursday.5.14.2026
Workout
A. Bench Press
2×2 90%
B. AMRAP 10
8 Bar MU
16 KB swings (70/53)
24 Cal Bike
Wednesday.5.13.2026
Workout
IN-house RAD Competition!
For time:
10 Shuttle Sprints
50 WallBalls
10 Shuttle Sprints
50/40 Cal Row
*10min cap
B. EMOM 9
1- 10 Bulgarian split squats
2- 20 bicep curls
3- 10 Lateral flys+ 10 frontal flys
bonus work
SweatFit:
For time:
10 Shuttle Sprints
50 WallBalls
10 Shuttle Sprints
50/40 Cal Row
Tuesday.5.12.2026
Workout
A. EMOM 10
1- 5 Pendlay Row
2- 10 Strict HSPU
3- 50 DU
B. Every 2mins:
0-2 50 situp
2,4,6,8,10-
2 DL+ 2 Hang P Clean+ 2 FS
12-14: 50 Situps
Monday.5.11.2026
Workout
A. Build to 1RM FS
B. Optional
For time:
1 mile run
bonus work
SweatFit:
EMOM 9
1- 15 DB Bench
2-15 DB skull crusher
3- 15 DB Row
*rest 1min
AMRAP 10
10 Cal Bike
10 Cal Row
10 DB snatch
*add 1 rep ea rd
Saturday.5.9.2026
Workout
4rds:
50ft OH DB Lunge
40 DB snatch
3 WW
20 DB Stepups (24)
100m Suticase Carry
*Single DB (50/35)
Friday.5.8.2026
Workout
A.2rds:
1000m Row
50 Thrusters (65/45)
30 C2B
*25 Min Cap
bonus work
SweatFit:
Every 2mins for 16mins;
100m Run
Max Stepups
Situps
bike
KB
Work for :90 only
Thursday.5.7.2026
Workout
A. AMRAP 6
16 situps
16 lunges
200m Run
*rest 2mins
AMRAP 6
16 pushups
16 Airsquats
300m Run
*rest 2mins
16 Stepups
16 pullups
200m Run
RX=WV
Wednesday.5.6.2026
Workout
A. Deadlift
3×3 85%
B. Every 2mins for 10mins:
1 DL
1 Hang P. clean
1 FS
5 burpees over bar
(225/155)
bonus work
SweatFit:
EMOM 9
1- 10 Lunge Step ups
2-10 Goblet Squats
3- 20 Calf Raises
*rest 1min
3 sets:
2min Bike
1 min max Burpee Step overs
Tuesday.5.5.2026
Workout
A. AMRAP 5
5 Pullups
5 Manmakers
5 BJ overs
5 Manmakers
*rest 1min
AMRAP 5
5 C2B
5 DB thrusters L
5 BJ overs
5 DB Thrusters R
*rest 1min
5 Bar MU
5 DB Push Press
5 BJ overs
5 DB Push Press
*rest 1min
AMRAP 5
5 C2B
5 DB thrusters L
5 BJ overs
5 DB Thrusters R
*Rest 1min
AMRAP 5
5 Pullups
5 Manmakers
5 BJ overs
5 Manmakers
Monday.5.4.2026
Workout
A. Front Squats
3×1 95%
B. For time:
1 mile Run w/ WV
bonus work
SweatFit:
AMRAP 20
300m Row
12 Walking Lunges
12 Pushups
12 Situps
*every 5mins 1 min wallsit
*Start with wallsit
