Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
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
Saturday.5.2.2026
Workout
A. In teams of 2:
AMRAP 25
A1-
3 MU
6 FS (225/155)
9 BBJO (20)
A2- 400m Plate carry (45)
Friday.5.1.2026
Workout
A. Build to heavy single for:
Split Jerk
B. EMOM 9
1-:30 Slide Crunch
2-Max Partner WB situp
3- 1 min plank hold
bonus work
SweatFit:
EMOM 9
1- 10 DB bench Press
2-15 DB bicep curls
3-10 Tricep kick backs
*rest 1min
EMOM 9
1-:30 Slide crunch
2-20 Russian twists
3-:40 Hollow Hold
*rest 1min
400m Run
Thursday.4.30.2026
Workout
A. Rev. Lunge
Hold in FR
5×5 Build
B. 5rds:
10/8 Cal Bike
10 DB Snatch (50/35)
*rest 1min
Wednesday.4.29.2026
Workout
A. 6rds:
400m Run
10/5 Strict Pullups
20 Airsquats
*RX=WV
bonus work
SweatFit:
AMRAP 20
15 Cal Row
15 G2OH
15 Ring Row
*ea rd decrease by 1
Tuesday.4.28.2026
Workout
A. Bench Press
3×3 85%
B. 3rds:
500m Row
25 Pushups
5 Power Cleans (205/145)
Monday.4.27.2026
Workout
A. Front Squats
3×2 93%
B. 3rds:
10 Pullups
10 Thrusters (95/65)
bonus work
SweatFit:
1 min Box Stepups
1 min Plank Hold
1 min Wall sit
1 min Rest
AMRAP 12
6 shuttle sprints
12 AS
15 Cal Row
20 Lunges
*rest 1 min
1 min wall Sit
1 mink Plank hold
1 min Box Stepups
Saturday.4.25.2026
Workout
A. In teams of 2:
3rds:
300m Run (together)
30 Power Clean (135/95)
30 Burpees
30 Cal Bike
30 BW Lunges
30 DL (135/95)
30 WB (20/14)
*break all reps anyway
*one athlete works at a time
*Run must be done together
Friday.4.24.2026
Workout
A. Every 2mins for 20mins:
CnJ l.l.
bonus work
SweatFit:
EMOM 9
1- 10 DB strict Press
2-10 Dips off box or rings
3-10 DB Row
@ 10min Mark
AMRAP 9
10 Lunge stepsups (5/5)
200m Run or row
10 DB thursters
200m Run or Row
Thursday.4.23.2026
Workout
A. 10rds:
2 DB DL
4 DB Hang Full Clean
6 DB Push Press
8 DB FR Lunges
10 Cal Bike
*35min cap
DB=(35/50)
Wednesday.4.22.2026
Workout
A. EMOM 10
2 Power Snatch
@12 min mark:
AMRAP 12
12 Hang Power snatch (75/55)
4 WW
12 Cal Row
4 Bar MU
bonus work
SweatFit:
AMRAP 18
400m row
20 DB Snatch
15 Situps
10 Ring row
5 Burpees
Tuesday.4.21.2026
Workout
A. Deadlift
3×3 85%
B. For time:
3-6-9-12-15-18
Pushups
Airsquats
Lunges
situps
*WV Optional
Monday.4.20.2026
Workout
A. Bench Press
3×3 80%
B. AMRAP 12
10 pullups
10 Box Jump overs (24/20)
10 Cal Bike
*Add 2 reps ea rd
bonus work
SweatFit:
EMOM 9
1- 15 KB swings
2- 30 Jump Rope
3- 12 Pushups
Rest 1 min
EMOM 9
1- :45 Bike
2- 100m Run
2- :45 Row
Saturday.4.18.2026
Workout
A. For time:
800m Run
4rds:
2 Snatch (185/145)
6 C2B
12 Cal Bike
Then: 800m Run
Friday.4.17.2026
Workout
A. Every 2mins for 16mins:
CnJ I.I.
B. EMOM 8
1-:50 Wall Sit
2- :50 Plank hold
bonus work
SweatFit:
EMOM 20
1- 15 Stepups
2-15 Situps
3- 15 Airsquats
4- 15 Ring Row
Thursday.4.16.2026
Workout
A. AMRAP 22
22 AS
22 Pushups
22 Situps
22 Stepups
*every 5 mins 400m Run
**start with run
RX=WV
Wednesday.4.15.2026
Workout
A. Bench Press
5×5 Build
B 4rds:
20 KB swings
20 KB lunges
200m Suitcase carry
*rest 1min (53/35)
bonus work
SweatFit:
AMRAP 20
10 G2OH
15 Plank shoulder Taps
20 M. climbers
300m Run or Row
Tuesday.4.14.2026
Workout
A. Front squats
3×2 90% +drop Set
B. For time:
10 HSPU
20 SAR DB thruster
30 DU
20 SAL DB thruster
10 HSPU
(50/35)