Strength & Conditioning Class Workouts

Monday - 4/13/26

A)

Front Squat

7-7-7-7-7

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

B)

Time Trial (pick one):

800m Run

1000m Row

2000m Bike

Wednesday - 4/15/16

Every 4:00 for 20:00

3:00 AMRAP

9/6 Cal Row -or- 6/4 Cal Bike

6 Alt DB Snatches

3 Burpees

Level 1:

Alt DB Snatches 25/15

Level 2:

Alt DB Snatches 35/25

Level 3:

Alt DB Snatches 50/35

Friday - 4/17/26

A)

12:00 AMRAP

:30 - :40 Dead Hang/Weighted Dead Hang

1:00 Knee Tucks/Alt V-Ups/V-Ups

B)

5 Rounds

10 DB Goblet Lunges

200m Run

Level 1:

DB Goblet Lunges 25/15

Level 2:

DB Goblet Lunges 35/25

Level 3:

DB Goblet Lunges 50/35

Saturday - 4/18/26

Alt Every 1:30 for 24:00

1) 5 Push Press

2) 70m Sled Push

3) 30 Single Unders -or- 15 Double Unders (60 Single Unders -or- 30 Double Unders) (100 Single Unders -or- 50 Double Unders)

4) 1:00 Max Calories any Machine

Sunday - 4/19/26

No Classes - Pleasanton Run for Education

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