Strength & Conditioning Class Workouts
Monday – 3/17/25
4 Rounds
25/20 Calories any Machine
12 DB Push Press
200m Run
Level 1:
DB Push Press 25/15
Level 2:
DB Push Press 35/25
Level 3:
DB Push Press 50/35
Tuesday – 3/18/25
Buy In: 800m Run
4 Rounds
10 Wall Balls
10 Box Jump Overs
Cash Out: 800m Run
Level 2:
15 Wall Balls
Level 3:
20 Wall Balls
Wednesday – 3/19/25
A)
5 Rounds
1:00 Max Calories any Machine
:30 Max Push Ups
:30 Rest
– 2:00 rest –
B)
7 Rounds
:30 Max MB Slams
:30 Max Knee Tucks
:30 Rest
Level 2:
Alt V-Ups
Level 3:
V-Ups
Thursday – 3/20/25
A)
Alt Every 1:30 for 18:00
1) 1:30 Max Calories any Machine
2) 10-12 DB Chest Press (choose your own load)
3) :30 Battle Ropes
B)
21-15-9
DB Deadlifts
100m Run
Level 1:
DB Deadlifts 25/15
Level 2:
DB Deadlifts 35/25
Level 3:
DB Deadlifts 50/35
Friday – 3/21/25
Alt Every 3:00 for 24:00
1) 200m Run
2) 10 DB Front Squats (choose your own load)
Level 2:
300m Run
Level 3:
400m Run
Saturday – 3/22/25
Every 4:00 for 20:00
1:00 Max Calories any Machine
1:00 Max Strict Pull Ups -or- Ring Rows
100m DB Farmer Carry (choose your own load)
Sunday – 3/23/25
3 Rounds
400m Run
15 KB Swings
10 Box Jumps
200m Run
10 Burpees
Level 1:
KB Swings 26/18
Level 2:
KB Swings 35/26
Level 3:
KB Swings 50/35
