Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
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
Saturday.9.27.2025
Workout
A. AMRAP 25
50 Barbell Back Rack Stepups (45/35) (20)
40 Barbell Seated Strict Press (45/35)
30 Barbell Back Rack Lunges (45/35)
20 V-ups
10 Strict Pullups
5 Wall Walks
Friday.9.26.2025
Workout
A. Split Jerk
Build to heavy Single
B. Optional:
For time:
500m row
bonus work
SweatFit:
3mins:
Max Cal Row
*rest 1 min
AMRAP 8
20 G2OH
18 Situps
16 Ring Row
14 Lunges
12 Pushups
10 Airsquats
*rest 1 min
In 3mins:
Max Cal Row
Thursday.9.25.2025
Workout
A. Back Squats
5×5 80%
B. 5rds:
12/10 Cals Bike
8 Deadlifts (225/155)
*rest 1min
Wednesday.9.24.2025
Workout
A. Every 2mins for 20mins:
3 CnJ (165/125)
6 C2B
9 Box Jump overs (20)
bonus work
SweatFit:
Tabata
Airsquats
up-downs
Slide Crunch
Lunges
Tuesday.9.23.2025
Workout
A. Front squats
4×1 98%
+Drop set at 80%
B. For time:
21-15-9
HSPU
DB FR Lunge (50/35)
Monday.9.22.2025
Workout
A. For time:
1 mile Run
20 S2OH (115/85)
1600m Row
20 Hang Power Clean (115/85)
bonus work
SweatFit:
AMRAP 14
250m Row
50 Steups
250m Row
40 Stepups
250m Row
30 stepups
250m Row
20 stepups
250m Row
10 Steups
250m Row
Max Stepups
Saturday.9.20.2025
Workout
A. 5rds:
5 FS
5 Bar MU’s
500m Row
(155/105)
(185/125)
(205/145)
(225/155)
(245/165)
Friday.9.19.2025
Workout
A. Bench Press
4×2 93%
B. AMRAP 8
20 Pushups
20 Situps
20 Airsquats
200m Run
RX=WV
bonus work
Sweatfit:
AMRAP 15
5 ring Row
5 Pushups
5 Airsquats
100m Run
Thursday.9.18.2025
Workout
A. Reverse Lunges
5×5 (Build)
B. EMOM 12
1- 10 Ring dips or 3-5 Ring MU
2- 1 min plank hold
3- 5 Tall Box Jumps (36/30)
4- 1min wall sit
