Weekly Workout Schedule

Monday

Conditioning:
The Performance Review

40-Minute AMRAP

9 Hang Power Cleans

4 Front Squats

18* Deadlifts / Bent-Over Rows

94* Pull-ups / Toes-to-Bar

 

Rx: 95/65lb

Rx+: 135/95lb

 

*Note: For the 18 and 94 rep schemes, you can mix and match the movements, split the reps evenly, or just select one. Athlete’s choice.

Tuesday

Strength/Skill:
Bench Press

Conditioning:
Dumbbell Bench Press
Farmers Carry
Calorie Row
Run

Wednesday

Strength/Skill:
Back Squat

Conditioning:
Assault Bike

Thursday

Conditioning:
Calories anyhow
Burpee Pull-ups

Friday

Conditioning:

Never Forget

For 30 minutes and 17 seconds, complete with a buddy

2001 Row
9 Burpees Box Jump Overs 20″
11 Cleans 175/125
343 Double Unders

(break up reps as seen fit)

Saturday

Conditioning:

Andi

For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

65lb/45lb

Sunday 

Conditioning:
Sit-ups
Push-ups
Calories

DISCLAIMER:
Our workouts are subject to change. What you see in advance may not be set in stone because, well, shit happens. Whether it’s a sudden fire or flash flood, wild animals wandering through, unexpected moon phases, or just the weather being its predictable self, we’ve got plenty of reasons to shake things up and keep you on your toes. So, don’t be surprised if our plans shift—consider it part of the adventure!

ANNOUNCEMENTS:

🏆 Service Cup: We’re excited to announce that we are participating in the 2026 Everyday Hero Service Cup. Find more information and registration here.

🙏 Thank you: Maria would like to give a very special thank you to Coach Sarah for stepping up and taking on SWEAT while Coach Maria was on maternity leave. We truly appreciate you stepping in, taking ownership, and continuing to provide our members with a great experience.