Strength & Conditioning Class Workouts

Monday - 8/24/26

A)

Bench Press

3-3-3-3-3

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

B)

5 Rounds

:40 Max Calories

:20 Rest

Wednesday - 8/26/26

8 Rounds

8 Alt DB Snatches

10 DB Goblet Squats

200m Run

Level 1:

Alt DB Snatches 25/15

DB Goblet Squats 25/15

Level 2:

Alt DB Snatches 35/25

DB Goblet Squats 35/25

Level 3:

Alt DB Snatches 50/35

DB Goblet Squats 50/35

Friday - 8/28/26

A)

12:00 AMRAP

:40 - 1:00 Wall Sit/Weighted

1:00 Push Ups

B) 

8:00 AMRAP

50 Single Unders -or- 25 Double Unders

10e Single Arm DB Push Press

Level 1:

Single Arm DB Push Press 25/15

Level 2:

100 Single Unders -or- 50 Double Unders

Single Arm DB Push Press 35/25

Level 3:

150 Single Unders -or- 75 Double Unders

Single Arm DB Push Press 50/35

Saturday - 8/29/26

3 Rounds

21/15 Cal Row -or- 15/10 Cal Bike

15 Sit Ups

9 Pull Ups -or- 15 Ring Rows

800m Run

Sunday - 8/30/26

Alt Every 1:30 for 4 Rounds

1) 5 Tempo Back Squats (3/2/1)

2) 8e-10e Single Arm KB Front Rack Lunges

3) 8 Burpees (12) (15)

4) :30 - :40 Battle Rope or MB Slams