Strength & Conditioning Class Workouts

Monday - 7/13/26

A)

Deadlift

7-7-7-7-7

*rest 3:00 - 4:00 in between sets

B)

10-8-6-4-2

Push Ups

100m Run

Wednesday - 7/15/26

Alt Every 1:30 for 4 Rounds

1) 8-10 Shoulder Press

2) 8e-10e Single Arm DB Rows

3) 8 Burpees (12) (15)

4) 1:30 Max Calories any Machine

Friday - 7/17/26

A)

18:00 AMRAP

30/21 Cal Row -or- 21/15 Cal Bike

100m DB Farmer Carry

B)

30-20-10

Sit Ups

DB Goblet Squats

Level 1:

DB Goblet Squats 25/15

Level 2:

DB Goblet Squats 35/25

Level 3:

DB Goblet Squats 50/35

Saturday - 7/18/26

5 Rounds

1:00 Max Wall Balls

1:00 Max DB Suitcase Lunges

1:00 Max KB Swings

1:00 Max Single -or- Double Unders

1:00 Rest

Sunday - 7/19/26

4 Rounds

200m Run

10e Single Arm DB Push Press

10 Knee Tucks

200m Run

10 Pull Ups -or- 15 Ring Rows

*at some point complete 3 x 100m Sled Pushes

Level 1:

Single Arm DB Push Press 25/15

Sled Push 15/0

Level 2:

Single Arm DB Push Press 35/25

Alt V-Ups

Sled Push 25/15

Level 3:

Single Arm DB Push Press 50/35

V-Ups

Sled Push 45/25