Strength & Conditioning Workouts
By: Brandon Sales
Week 1 (July 1st- 7th)
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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
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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
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Day 3
20 minute AMRAP
300 - Meter Row
12 - Kickouts
12 - Bosu Ball Ground to Overhead press
12 - Ring Rows
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Day 4
5 Rounds
12 - Decline Sit-ups
12 - Dumbbell Thrusters
12 - Kneeling Slam Balls
25/25 - Mountain Climbers
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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)​
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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​
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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)
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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​​
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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
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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
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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
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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
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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
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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