Strength & Conditioning Class Workouts
Monday - 10/12/26
A)
Deadlift
10-10-10-10-10
*rest 3:00 - 4:00 in between sets
B)
7 Rounds
:30 Max Alt DB Snatches
:30 Knee Tucks
:30 Rest
Level 1:
Alt DB Snatches 25/15
Level 2:
Alt DB Snatches 35/25
Alt V-Ups
Level 3:
Alt DB Snatches 50/35
V-Ups
Wednesday - 10/14/26
3 Rounds
400m Run
10 Pull Ups -or- 15 Ring Rows
10e Single Arm DB Push Press
400m Run
1:00 Wall Sit
Level 1:
Single Arm DB Push Press 25/15
Level 2:
Single Arm DB Push Press 35/25
Weighted Wall Sit 15/10
Level 3:
Single Arm DB Push Press 50/35
Weighted Wall Sit 25/15
Friday - 10/16/26
A)
12:00 AMRAP
15/10 Cal Row -or- 10/7 Cal Bike
1:00 Max Wall Balls
B)
8:00 AMREP
2 KB Swings
2 Box Jump Overs
4
4
6
6
8
8
etc...
Level 1:
KB Swings 26/18
Level 2:
KB Swings 35/26
Level 3:
KB Swigs 53/35
Saturday - 10/17/26
10 Rounds
6 Alt DB Snatches
6 DB Goblet Lunges
200m Run
Level 1:
Alt DB Snatches 25/15
DB Goblet Lunges 25/15
Level 2:
Alt DB Snatches 35/25
DB Goblet Lunges 35/25
Level 3:
Alt DB Snatches 50/35
DB Goblet Lunges 50/35
Sunday - 10/18/26
A)
Every 3:00 for 15:00
3 Push Press
B)
30-20-10
Single Arm DB Thrusters
Sit Ups
Level 1:
Single Arm DB Thrusters 25/15
Level 2:
Single Arm DB Thrusters 35/25
Level 3:
Single Arm DB Thrusters 50/35