Strength & Conditioning Class Workouts

Monday - 1/5/26

Alt Every 1:30 for 22:30

1) 7 Back Squats

2) :30 DB Shoulder Press + :30 DB Overhead Hold

3) 1:30 Max Calories any Machine

Wednesday - 1/7/26

A)

Alt Every 1:00 for 10:00

1) :30 - :40 Dead Hang -or- Ring Row Hold

2) :30 - :40 Wall Sit

Level 2:

Weighted Dead Hang -or- Feet Elevated Ring Row Hold

Straight Arm Plate Wall Sit

B)

10:00 AMREP

30 Single Unders -or- 15 Double Unders

2 Alt DB Snatches

2 Sit Ups

30 Single Unders -or- 15 Double Unders

4

4

30 Single Unders -or- 15 Double Unders

6

6

30 Single Unders -or- 15 Double Unders

8

8

etc...

Level 1:

Alt DB Snatches 25/15

Level 2:

Alt DB Snatches 35/25

60 Single Unders -or- 30 Double Unders

Level 2:

Alt DB Snatches 50/35

100 Single Unders -or- 50 Double Unders

Friday - 1/9/26

3 Rounds

400m Run

15 Wall Balls

400m Run

15 Box Jump Overs

- rest 1:00 -

Level 2:

20 Wall Balls

Level 3:

25 Wall Balls

Saturday - 1/10/26

5 Rounds

1:00 Max Calories any Machine

1:00 Max KB Swings

1:00 Max Ring Rows

1:00 Max Push Ups

1:00 Rest

Level 1:

KB Swings 26/18

Level 2:

KB Swings 35/26

Level 3:

KB Swings 53/35

Sunday - 1/11/26

Every 4:00 for 20:00

3:00 AMRAP

9 Calories any Machine

6 MB Slams

3 Burpees

*pick up where you left off