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Strength & Conditioning Workouts

By: Brandon Sales

Week 1 (July 1st- 7th)

Day 1

5 Rounds

10-Standing  Dumbbell Shoulder press

12/12- Single Arm Dumbbell Rows

12- Dumbbell Tricep Extensions

20- Battle Rope Strikes (increase strikes each round by 10)

30- Crunches

Day 2

5 Rounds

10 - Dumbbell Squats:

5/5 - Reverse Lunges: (No Weights up to 25lbs)

8/8 - Box Step ups: ( No Weights up to 30lbs)

30 second planks

Day 3

20 minute AMRAP

300 - Meter Row

12 - Kickouts

12 - Bosu Ball Ground to Overhead press

12 - Ring Rows

Day 4

5 Rounds

12 - Decline Sit-ups

12 - Dumbbell Thrusters

12 - Kneeling Slam Balls

25/25 - Mountain Climbers

Day 5

7 Rounds for Time

7 - Push-Ups

7 - Barbell Thrusters

7 - Leg Raises

7 - Deadlifts (95lbs to 185lbs)

7 - Burpees

7 - Kettlebell Swings (18-45lbs)

7 - Pull-Ups (modification: bands, assisted pull-up machine or 7 sec pull up hold)

​ 

Day 6

Active recovery

10 - Sprints (distance depends on the person; ranging from 10 meters to 60 meters)

15 minutes mild walk (2.5-3.5) with the last 2 minutes at (1.5-2.0) to get heart rate down

Day 7

Stretch

Shoulder R - Shoulder L

Tricep R - Tricep L

Banded shoulder behind body R - Banded shoulder behind body L

Banded Tricep R - Banded Tricep L

Pec stretch R - Pec stretch L

Kneeling forearm stretch

Pec Roll R- Pec Roll L

Lat Roll R - Lat Roll L

Back Roll

Glute Roll R - Glute Roll L

Hamstring R - Hamstring L

Quad Roll R - Quad Roll L

Week 2 (July 8th- 14th)

Day 1
5 Round
10-Standing  Dumbbell Push Press
12- Dumbbell bent over rows
15- Cable triceps pushdown
20- Jumping Jacks
30- Crunches
 
Day 2
5 Rounds
10 - Barbell Pause Squats:
12/12 - Walking Lunges: (No Weights up to 25lbs)
8 - Box Jumps
30 second side planks each side
 
Day 3
20 minute AMRAP 
200 - meter row
12 - barbell jump overs
12 - push ups
12 - Ring Rows
 
Day 4
5 Rounds
12 - Wall balls
12 - Dumbbell Thrusters
12 - Standing Slam balls
25/25 - Mountain Climbers
 
Day 5
7 Rounds for Time (Record time from last week and beat it)
7- Push-Ups
7- barbell thrusters
7- Leg Raises
7- Deadlifts (95lbs to 185lbs)
7 Burpees
7 Kettlebell Swings (18-45lbs)
7 Pull-Ups (modification: bands, assisted pull-up machine, or 7 second pull up hold)
 
Day 6
Active recovery
10- Sprints (distance depends on the person; ranging from 10 meters to 60 meters)
15 minutes mild walk (2.5-3.5) with the last 2 minutes at (1.5-2.0) to get heart rate down​​

Day 7

Stretch

Shoulder R - Shoulder L

Tricep R - Tricep L

Banded shoulder behind body R - Banded shoulder behind body L

Banded Tricep R - Banded Tricep L

Pec stretch R - Pec stretch L

Kneeling forearm stretch

Pec Roll R- Pec Roll L

Lat Roll R - Lat Roll L

Back Roll

Glute Roll R - Glute Roll L

Hamstring R - Hamstring L

Quad Roll R - Quad Roll L

Week 3 (July 15th- 21st)

 

Day 1

Barbell Bench Press: warm up 3-4 sets of build up 8, 5, 5, 3; then 75% of 1 rep max for 4 sets of 8

Dumbbell Incline Bench Press: 8-30 reps, 8-30 reps, 8-30 reps

Standing Dumbbell Side Raises: 3 sets of 8-30 reps

Standing Front  raise: 2 sets of 8-15 reps

Cable Tricep push downs: 2-4 sets of 8-20 reps

Crunches: 4 sets of 30 reps

 

Day 2

Lower body

Barbell squats: warm up weight for 3-4 sets, then 75% of 1 RM x 3 sets of 10 reps

Db squats x 50 total reps

Db walking Lunges: 10/10 lunges each side x 4 sets

Leg extensions: 3 sets of 8-30  reps

Calf raises: 3 sets of 10

Planks: 3 sets of as long as you can go

Day 3

Active recover

30 min AMRAP

.15 mile jog / sprint on the treadmill

Db push press: 12 reps

Push ups: 10 reps

Sit ups: 1

 

Day 4

Pull-ups: 3 sets of AMRAP

Lat pull downs: 4 sets of 8-15 reps

Cable pulley rows: 2-4 sets of 8-15 reps

Dumbbell shrugs: 3 sets of 12-20 reps

Bent over rear felt flies: 2 sets of 15-30 reps

Curl bar bicep curls : 4 sets of 10-15 reps

Super mans: 100 total reps

 

Day 5

Barbell deadlift: warm up weight 3-4 sets then 75% 4 sets of 3 reps

Db RDL’s: 4 sets of 8 reps

Single leg leg extensions: 10/10 x 3 sets

Hamstring curls: 3 sets of 15-30 reps

Abductor machine: 4 sets of 15-30 reps

Side obliques + crunches

 

Day 6

Active recovery

10 - assault bike Sprints (800 meters, rest about 45 second to 1:20 minute)

15 minutes mild walk (2.5-3.5) with the last 2 minutes at (1.5-2.0) to get heart rate down

Day 7

Stretch

Shoulder R - Shoulder L

Tricep R - Tricep L

Banded shoulder behind body R - Banded shoulder behind body L

Banded Tricep R - Banded Tricep L

Pec stretch R - Pec stretch L

Kneeling forearm stretch

Pec Roll R- Pec Roll L

Lat Roll R - Lat Roll L

Back Roll

Glute Roll R - Glute Roll L

Hamstring R - Hamstring L

Quad Roll R - Quad Roll L

Week 4 (July 22nd- 28th)

 

Day 1

Barbell Bench Press: warm up 3-4 sets of build up 8, 5, 5, 3; then 75% of 1 rep max for 4 sets of 9

Dumbbell Incline Bench Press:  8-30 reps, 8-30 reps, 8-30 reps (increase volume with more reps each set then last week, or increase weight if rep range was met**)

Standing Dumbbell Side raises: 3 sets of 8-30 reps**

Standing Front Raises: 2 sets of 8-15 reps**

Cable Tricep Push Downs: 2-4 sets of 8-20 reps**

Crunches: 4 sets of 30 reps

Day 2

Lower body

Barbell squats: warm up weight for 3-4 sets, then 75% of 1 RM x 3 sets of 11reps

Db squats x 60  total reps

Db walking Lunges: 12/12 lunges each side x 4 sets

Leg extensions: 3 sets of 8-30  reps**

Calf raises: 3 sets of 12

Planks: 3 sets of as long as you can go

Day 3

Active recovery

30 min AMRAP

.15 mile jog / sprint on the treadmill

Db push press: 12 reps

Push ups: 10 reps

Sit ups: 10

 

Day 4

Pull-ups: 3 sets of AMRAP**

Lat pull downs: 4 sets of 8-15 reps**

Cable pulley rows: 2-4 sets of 8-15 reps**

Dumbbell shrugs: 3 sets of 12-20 reps**

Bent over rear felt flies: 2 sets of 15-30 reps **

Curl bar bicep curls : 4 sets of 10-15 reps**

Super mans: 100 total reps

 

Days 5

Barbell deadlift: warm up weight 3-4 sets then 75% 4 sets of 4 reps

Db RDL’s: 4 sets of 10 reps

Single leg leg extensions: 10/10 x 3 sets

Hamstring curls: 3 sets of 15-30 reps

Abductor machine: 4 sets of 15-30 reps

Side obliques + crunches

 

Day 6

Active recovery

10- assault bike Sprints (800 meters, rest about 45 second to 1:20 minute)

15 minutes mild walk (2.5-3.5) with the last 2 minutes at (1.5-2.0) to get heart rate down

Day 7

Stretch

Shoulder R - Shoulder L

Tricep R - Tricep L

Banded shoulder behind body R - Banded shoulder behind body L

Banded Tricep R - Banded Tricep L

Pec stretch R - Pec stretch L

Kneeling forearm stretch

Pec Roll R- Pec Roll L

Lat Roll R - Lat Roll L

Back Roll

Glute Roll R - Glute Roll L

Hamstring R - Hamstring L

Quad Roll R - Quad Roll L

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