Strength & Conditioning Class Workouts
Monday – 4/14/25
Alt Every 1:30 for 24:00
1) 1:30 Max Calories any Machine
2) 8-12 Strict Pull Ups
3) 1:30 Max Calories any Machine
4) :30 Battle Ropes
Tuesday – 4/15/25
A)
Alt Every 1:30 for 15:00
1) 1:30 Max Calories any Machine
2) 8-10 Push Ups
B)
21-15-9
Goblet Squats
Sit Ups
Level 1:
Goblet Squats 26/18
Level 2:
Goblet Squats 35/26
Level 3:
Goblet Squats 53/35
Wednesday – 4/16/25
A)
Alt Every 1:00 for 10:00
1) :30 – :40 Plank
2) 8-10 DB Chest Press (choose your own load)
B)
8:00 AMRAP
10 Alt DB Snatches
10 MB Box Step Ups
Level 1:
Alt DB Snatches 25/15
Level 2:
Alt DB Snatches 35/25
Level 3:
Alt DB Snatches 50/35
Thursday – 4/17/25
20:00 AMRAP
10 DB Suitcase Lunges
8 KB Swings
6 Burpees
Every 5:00, starting at 0:00, complete a 100m MB Carry
Level 1:
DB Suitcase Lunges 25/15
KB Swings 26/18
Level 2:
12 DB Suitcase Lunges 35/25
10 KB Swings 35/26
8 Burpees
Level 3:
16 DB Suitcase Lunges 50/35
14 KB Swings 53/35
12 Burpees
Friday – 4/18/25
4 Rounds
25/20 Calories any Machine
15 MB Slams
8 Burpees
Level 2:
12 Burpees
Level 3:
15 Burpees
Saturday – 4/19/25
A)
8:00 AMRAP
20 Calories any Machine
20 Air Squats
20 KB Swings
Level 1:
KB Swings 26/18
Level 2:
KB Swings 35/26
Level 3:
KB Swings 53/35
– 2:00 rest –
B)
6:00 AMRAP
15 Calories Any Machine
15 Air Squats
15 KB Swings
Level 1:
KB Swings 26/18
Level 2:
KB Swings 35/26
Level 3:
KB Swings 53/35
– 2:00 rest –
C)
4:00 AMRAP
10 Calories Any Machine
10 Air Squats
10 KB Swings
Level 1:
KB Swings 26/18
Level 2:
KB Swings 35/26
Level 3:
KB Swings 53/35
Sunday – 4/20/25
3 Rounds
800m Run
10/8 Push Ups
100m DB Farmer Carry
Level 1:
DB Farmer Carry 25/15
Level 2:
DB Farmer Carry 35/25
Level 3:
DB Farmer Carry 50/35
