Strength & Conditioning Class Workouts
Monday - 2/23/26
A)
Alt Every 1:00 for 10:00
1) :30 - :40 Dead Hang -or- Weighted Dead Hang
2) :30 - :40 Tuck -or- Hollow Hold
B)
10:00 AMREP
100m Run
2 Alt DB Snatches
100m Run
4 Alt DB Snatches
100m Run
6
100m Run
8
100m Run
10
100m Run
12
etc...
Level 1:
Alt DB Snatches 25/15
Level 2:
Alt DB Snatches 35/25
Level 3:
Alt DB Snatches 50/35
Wednesday - 2/25/26
20:00 AMRAP
30 Calories any Machine
20 Air Squats
10 Push Ups
Friday - 2/27/26
Alt Every 1:30 for 22:30
1) 5 Deadlifts
2) 100m DB Farmer Carry
3) 200m Run
Saturday - 2/28/26
5 Rounds
1:00 Max Calories any Machine
1:00 Max DB Goblet Lunges
1:00 Max Jump Rope
1:00 Max Burpees
1:00 Rest
Level 1:
DB Goblet Lunges 25/15
Level 2:
DB Goblet Lunges 35/25
Level 3:
DB Goblet Lunges 50/35
Sunday - 3/1/26
Buy In: 800m Run
then...
10-8-6-4-2-4-6-8-10
KB Swings
Box Jump Overs
then...
Cash Out: 800m Run
*at some point complete 3 x 100m Sled Pushes
Level 1:
KB Swings 26/18
Sled Push 15/0
Level 2:
KB Swings 35/26
Sled Push 25/15
Level 3:
KB Swings 53/35
Sled Push 45/25