Strength & Conditioning Class Workouts

Monday - 11/17/25

3 Rounds

800m Run

20 Push Ups

20 DB Goblet Squats

Level 1:

DB Goblet Squats 25/15

Level 2:

DB Goblet Squats 35/25

Level 3:

DB Goblet Squats 50/35

Wednesday - 11/19/25

A)

Deadlift

5-5-5-5-5

*rest 3:00 in between sets

B)

Every 2:00 for 10:00

1:00 Max Alt DB Snatches

:30 Max Sit Ups

:30 Rest

Level 1:

Alt DB Snatches 25/15

Level 2:

Alt DB Snatches 35/25

Level 3:

Alt DB Snatches 50/35

Friday - 11/21/25

5 Rounds

1:00 Max Wall Balls

1:00 Max Box Jump Overs

1:00 Max KB Swings

1:00 Max Calories any Machine

1:00 Rest

Level 1:

KB Swings 26/18

Level 2:

KB Swings 35/26

Level 3:

KB Swings 53/35

Saturday - 11/22/25

Alt Every 1:30 for 24:00

1) 10 Front Rack Barbell Lunges

2) 100m DB Farmer Carry

3) 1:00 Max Hanging Knee Raises -or- Toes to Bar

4) 1:00 Max Single -or- Double Unders

Sunday - 11/23/25

4 Rounds

400m Run

12/10 Calories any Machine

10 Burpees

- 1:00 rest in between rounds -