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.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
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
