Weekly Workout Schedule

Monday

Conditioning:
2026 Service cup Workout 1
50 Wallball
50 Box jump overs
50 Wall ball
50 Medicine ball box step-overs
50 Wall ball
50 Lateral burpee box jump-overs

Rx: 20/14, 10/10′ WB target, 24/20″ box
Time cap: 25 minutes

Tuesday

Conditioning:

2026 Service Cup Workout 2
8 minutes of
50 foot Back rack lunge
25 Pull-ups
50 foot Front rack lunge
25 Chest to bar pull-ups
50 foot overhead lunge
Max rep bar muscle-ups

Rx: 115/80

Wednesday

Conditioning:

2026 Service Cup Workout 3A
For time:
10 Shuttle runs
15 Clean and jerk
10 Shuttle runs
12 Clean and jerk
10 Shuttle runs
9 Clean and jerk
10 Shuttle runs
9 Clean and jerk

Rx: 135/95
Time cap: 15 minutes

Strength/Skill:
Clean & Jerk

Thursday

Conditioning:

2026 Service Cup Workout 4
For time:
100 Double unders
50 Alternating dumbbell snatches
100 Double unders

Rx: 50/35
Time cap: 5 minutes

Strength/Skill:
Back Squat

Friday

Strength/Skill:
Shoulder Press

Conditioning:
Calorie Row
Shoulder to Overhead

Saturday

Conditioning:
Run
Dumbbell box step-ups
Devils press
Dumbbell thrusters

Sunday 

Strength/Skill:
Deadlift

Conditioning:
Deadlifts
Toes to Bar
Box Jumps

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.