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.11.1.2025
Workout
For time:
1000m Row
10 Snatch (185/125)
8 RMU
10 S2OH (205/145)
6 RMU
10 Cleans (225/155)
4 RMU
10 Deadlift (275/185)
2 RMU
1000m Row
Friday.10.31.2025
Workout
A. AMRAP 25
In teams of 2:
75 burpees over pumpkin
*50 Pumpkin toss over rig
*100 Pumpkin squats
*50 Pumpkin stepups (20)
75 Pumpkin squat cleans
Pumpkin=medball (20/14)
**5 burpee penalty when ball touches ground
bonus work
SweatFit:
AMRAP 16
8 Burpees over Pumpkin
10 Pumpkin toss
12 Pumpkin stepups
200m Pumpkin carry
15 Pumpkin Squats
Thursday.10.30.2025
Workout
A. Every 2mins for 14mins:
Deadliftx3
B. EMOM 12
1- 3-5 Ring MU
2- 200m Run
3- 10 Front Rack Lunge (135/95)
Wednesday.10.29.2025
Workout
A. Every 2mins for 14mins:
CnJ l.l.
B. For time:
6 Manmakers
6 WW
6 Manmakers (50/35)
bonus work
SweatFit:
Tabata
Ring Rows
Situps
Lunges
Mountain Climbers
Tuesday.10.28.2025
Workout
A. Bench Press
4×4 (83-85%)
B. AMRAP 15
6 T2B
8 DB snatch (50/35)RX+ (70/50)
10 Cal Bike
Monday.10.27.2025
Workout
A. Back Squat
2×2 90%
B. For time:
1 mile Run
bonus work
SweatFit:
EMOM 16
1- 15 KB DL
2-50 Jump Rope
3- 20 Stepups
4- Max Cals Bike
Saturday.10.25.2025
Workout
A. AMRAP 22
3 Strict Pullups
6 Burpee Stepovers (24/20)
12 G2OH (45)
24 Walking Lunges
400m Run
RX=WV
Friday.10.24.2025
Workout
A. Every 2mins for 16mins:
CnJ l.l
B. For time:
25 WBs
18/15 Cal Bike
25 WBs (20/14)
bonus work
SweatFit:
EMOM 8
:30on/:30 off Bike
@10min mark
AMRAP 8
10 DB Thrusters
8 Burpees over DB
200m Run
Thursday.10.23.2025
Workout
A. Bench Press
4×4 80%
B. AMRAP 12
3 Ring MU
6 FR Lunge
9 S2OH
200m run
(155/105)
Wednesday.10.22.2025
Workout
A. EMOM 10
Power Snatch l.l.
@ 12min mark
AMRAP 10
10 Deadlift (final Snatch weight)
3 WW
300m Row
bonus work
SweatFit:
In 4mins:
500m Row
15 Pushups
15 Situps
15 Airsquats
Rest 1min:
In 4mins:
15 Pushups
15 Situps
15 Airsquats
500m Row
*rest 1min
In 4 Mins
500m Row
Max Situps
Tuesday.10.21.2025
Workout
A. Back Squat
3×3 88%
B.3rds:
6 Power Clean (185/125)
8 Burpees over bar
10 T2B
Monday.10.20.2025
Workout
A. EMOM 15
1- 3-5 Ring MU or Transitions
2- 50 DU
3- 12/10 Cal Bike
@20min mark
400m Run
500m Row
400m Run
bonus work
SweatFit:
AMRAP 15
10 WB’s
250m Row
15 WB Situps
250m Row
20 WB squats
250m Row
Saturday.10.18.2025
Workout
A. AMRAP 20
400m Run
5 Clean (225/155)
20/18 Cal Bike
5 Ring MU
Friday.10.17.2025
Workout
A.Every 2mins for 14mins:
Snatch l.l.
B. For time:
400m Run
4 OHS
300m Run
3 OHS
200m Run
2 OHS
100m Run
1 OHS
(185/125)
bonus work
SweatFit:
Every 2mins for 14mins:
1 min wall Sit
alternate: 1 min plank hold
+100m run
Thrusday.10.16.2025
Workout
A. Every 2mins for 14mins:
Deadlift x3
B. AMRAP 8
15 G2OH (45/25)
15 BW Lunges
15 BW Airsquats
15 Situps
200m Plate Carry
RX+=WV
Wednesday.10.15.2025
Workout
A. EMOM 12
gymnastics
B. EMOM 12
1- 12/10 Cal Bike
2- 10 Burpees to Target
3- 200m Run
bonus work
SweatFit:
🙂
Tuesday.10.14.2025
Workout
A. Back Squat
4×4 85%
B. For time:
100m Row or Run
1 bar MU
200m Row or Run
2 Bar MU
300m Row or run
3 Bar MU
400m Row or Run
4 Bar MU
500m Row or run
5 Bar MU
Monday.10.13.2025
Workout
A. For time:
1492-Row
14 Power Clean (205/125)
92 DU
90 Stepups (20)
3 Mu
1492 Row
bonus work
SweatFit:
AMRAP 16
10 Cal Row
12 Box Jumps
14 DB Snatch
92 Jump rope
Saturday.10.11.2025
Workout
A. 9 rds:
8 Pushups
10 Situps
12 WBs (20/14)
300m Run
*RX=WV
Friday.10.10.2025
Workout
A. Reverse Lunge:
5×5 Build
B. AMRAP 9
12 Hang Power Clean (95/65)
6 Burpees to plate
3 Ring MU
bonus work
SweatFit:
Tabata
Airsquats
Mountain Climbers
Lunges
Russian Twists
Thursday.10.9.2025
Workout
A. Every 2mins for 14mins:
Deadlift x3
B. Every 3mins:
0,3,6,9,12
350/300m Row
15KB Swings
15 Goblet Squats
(53/35)
Wednesday.10.8.2025
Workout
A. Every 2mins for 14mins:
Snatch l.l.
B. EMOM 6
1- 25 WBs (20/14)
2- 10/7 Strict Pullups
bonus work
SweatFit:
EMOM 15
1- WB’s
2- Situps
3- Stepups
4- DB Push Press
5- ring Row
*For Max reps
Tuesday.10.7.2025
Workout
A. EMOM Gymnastics
B. AMRAP 8
10 G2OH (45/25)
50 DU
15 Weighted Situps
Monday.10.6.2025
Workout
A. Back Squat
5×5 83%
B. AMRAP 9
5 WW
10 Box Jumps (30/24)
15 Cal bike
bonus work
SweatFit:
AMRAP 16
15/12 Cal Bike
10 ring Row
12 up/downs
50 Jump Rope
Saturday.10.4.2025
Workout
AMRAP 25
4 Ring MU
12 Box Jump overs (24/20)
16 DB snatch (50/35)
20 Cal Row
Friday.10.3.2025
Workout
A. Every 2mins for 16mins:
CnJ I.I.
B. For time:
12/10 cal Bike
10 KB Swings
12/10 Cal Bike
(88/70)
bonus work
Sweatfit:
EMOM 16
1- Max Cal Bike
2-:30 WB/ Slide Crunch
3- Max Cal Bike
4- :30 Stepups/ Pushups
Thursday.10.2.2025
Workout
A. Every 2mins for 12mins:
Deadliftx3
B. AMRAP 9
10 T2B
10 Medball Clean
10 Medball Stepups (20)
10 Burpees over Medball
(25/20)
Wednesday.10.1.2025
Workout
A. EMOM 12
gymnastics
B. For time:
400m Row
Then 4rds:
10 Hang Clean (135/95)
8 FS
6 S2OH
then: 400m Row
bonus work
Sweatfit:
In 3mins Max cal Row
*rest 1min
AMRAP 8
10 Ring Row
12 Dips off box
14 Situps
16 Lunges
*rest 1 min
in 3mins Max Cal Row
Tuesday.9.30.2025
Workout
A. Bench Press
2×2 95%
B. AMRAP 15
4/2 Strict Pullups
8/4 Pushups
6 Lunges
100m Run
RX=WV
Monday. 9.29.2025
Workout
A. Build to 1RM:
Front squats
B. Optional:
1 mile run
bonus work
Sweatfit:
A. Every 2mins for 14mins:
:90 work
100m run
0-Burpees
2- KBSwings
4- Plank Hold
6- Wall Sit
