Strength & Conditioning Class Workouts

Monday - 5/25/26

20:00 AMRAP

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

20 DB Goblet Lunges

10 Push Ups

Level 1:

DB Goblet Lunges 25/15

Level 2:

DB Goblet Lunges 35/25

Level 3:

DB Goblet Lunges 50/35

Wednesday - 5/27/26

A)

Back Squat

3-3-3-3-3

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

B)

30-20-10

Alt DB Snatches

100m Run

Level 1:

Alt DB Snatches 25/15

Level 2:

Alt DB Snatches 35/25

Level 3:

Alt DB Snatches 50/35

Friday - 5/29/26

3 Rounds

400m Run

9 Pull Ups -or 12 Ring Rows

15 Sit Ups

400m Run

21 Air Squats

Saturday - 5/30/26

Alt Every 1:30 for 24:00

1) 8-10 Barbell Shoulder Press

2) 20 KB Swings

3) :40 - 1:00 Wall Sit

4) 14/10 Cal Row (18/12) (21/15) -or- 10/7 Cal Bike (12/8) (15/10)

Sunday - 5/21/26

A)

12:00 AMRAP

1:00 Hanging Knee Raises

100m DB Farmer Carry

B)

Time Trial (Pick One):

- 1 Mile Run

- 2k Row

- 4k Bike