Strength or Conditioning Series: SAS

Strength or Conditioning. Today YOU get to choose which you would like to really focus on. Both options still provide multiple shared benefits. However, by adding or subtracting weight we significantly increase benefits more in one area than another. Let’s play it smart and remember that we can always add or drop weight depending on how we are feeling and how we are moving! We never let ego or insecurity control our decisions during a workout. We use common sense and heart.

Safe/Full range of motion + Serious Sweat = Win!


20 Squats

Spinal Flow

Knee Grab to Single Leg Deadlift

Lunge Twists

Arm Circles

20 Squats

Then warm-up sets (Right and Left sides) of SAS (Single Arm Snatch) *use light weights, practice safe form. Complete 3-4 warm-up sets of 3-4 reps each side.

Main Workout:

Complete 5 Rounds of 1:00 of work followed, immediately, by a 200 m Run*, then 15 V-ups. Rest 1:00 and repeat.

1:00 of work= Single Arm Snatch (R+L=1) Strength 35-45 Conditioning- 25/35 **


Complete 1 SAS with R side, then 1 SAS with the L side. Continue for 1 Minute, alternating right and left sides. If focusing on Strength, use a dumbbell or KB around 35-55#. If focusing on Conditioning, use a dumbbell or KB around 25-35#.

After the minute of work, run 200m. Complete 15 V-ups then rest 1 minute. Repeat 4 more times.

Less than 3 Months:

Complete 4-5 Rounds with varying weights, avoid the heaviest recommended weight

1:00 SAS Strength 20-40 Conditioning - 10/

400 m Run/rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.

15 V-ups

Rest 1:00


Less than 1 Month:

Complete 2-3 rounds with lightweight

30 Seconds of SAS

100 m Run/rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.

8 V-ups or Alt Leg V-ups

Rest 1:00


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

*200 m run may be subbed with rowing/jumping jacks/jump roping/high knees/or light KB Swings for 1:00.

**Weight amounts listed are guidelines and not a requirement for succeeding or a measurement of your self-worth. They are based on general weight amounts used for specific metabolic purposes, over 12 years, and thousands of people of different abilities and experiences.

Which means - If you want to go heavy today, go heavy. As long as you have safe and proper form and you have been consistently doing our workouts for more than 3 months, carefully add weight to what is comfortable for you. Heavy = Slower= Less Reps=O.K.

Post thoughts and weights used. Love that feedback it helps so much!

*Experiment with DBs, KBs, and Barbells

Before adding weight or experimenting with a KB or Barbell, form must be correct! Please practice with lighter weight first,

Post weights achieved and thoughts to comments

In one day, Meg and Josh went from THIS! Congratulations on the birth of baby boy Jasper (9/6)!! We are THRILLED for you!

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