Strength & Conditioning Class Workouts

Monday - 9/29/25

Buy In: 800m Run

 then…

10-9-8-7-6-5-4-3-2-1

Single Arm DB Push Press (each)

Calories any Machine

 then…

Cash Out: 800m Run

Level 1:

Single Arm DB Push Press 25/15

Level 2:

Single Arm DB Push Press 35/25

Level 3:

Single Arm DB Push Press 50/35

Wednesday - 10/1/25

Alt Every 1:00 for 20:00

1) 8-10 DB RDL’s (choose your own load)

2) :30 Max Push Ups

3) :30 - :40 Wall Sit

4) 1:00 Max Single -or- Double Unders

5) Rest

Friday - 10/3/25

A)

Front Squat

3-3-3-3-3

*rest 3:00 in between sets

B)

Time Trial (pick one):

1 Mile Run

2000m Row

4000m Bike

Saturday - 10/4/25

Alt Every 1:30 for 24:00

1) 8-10 Barbell Shoulder Press (choose your own load)

2) 8e - 10e Single Arm DB Rows (choose your own load)

3) 1:00 Max Burpees

4) :30 - :40 Tuck -or- Hollow Hold

Sunday - 10/5/25

4 Rounds

15 Calories any Machine

12 Alt DB Snatches

9 Box Jump Overs

400m Run

Level 1:

Alt DB Snatches 25/15 

Level 2:

Alt DB Snatches 35/25

Level 3:

Alt DB Snatches 50/35