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.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)
Monday.4.13.2026
Workout
A. Deadlift
3×3 80%
B. AMRAP 3
6 BBJO (20)
6 T2B
*rest 1min
AMRAP 3
8 Box Jumps (20)
8 GHD or weighted situp
*rest 1min
AMRAP 3
10 Weighted Stepups (50/35)
10 V-ups
bonus work
SweatFit:
EMOM 9
1- 10 DB bench Press
2-20 DB Bicep curls
3-15 Banded tricep ext.
*rest 1min
3x
in 3mins:
2mins Bike+:30 stepups
Saturday.4.11.2026
Workout
A. For time:
10->1
Burpees over bar
+1rd
3 P. Clean
3 FS
3 S2OH
(135/95)
Friday.4.10.2026
Workout
A. Split Jerk
3×3 78%
B. EMOM 9
1- 7/5 Strict Pullups
2-15 GHD
3-20 DB Tricep ext.
bonus work
SweatFit:
3 min row Max cals
*rest 1min
AMRAP 15
2 WW
5 Shuttle sprints
12 Situps
15 Cals Bike
*rest 1min
3 min Max Row cals
Thursday.4.9.2026
Workout
A. EMOM 25
1- 15 Stepups (20)
2- 15 Airsquats
3- 15 Pushups
4- 20 Lunges
5-20 situps
RX=WV
Wednesday.4.8.2026
Workout
A. Push Jerk:
Build to 1RM
B. For time:
10-8-6-4-2
Bar MU
“Ea – is 250m Row
bonus work
SweatFit:
AMRAP 20
400m Row
16 KB Swings
16 Goblet Squats
16 Pushups
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