S&C 5x5(Workouts 13-24)

S&C Week 4

Workout #13
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Flat Bench Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Standing Dumbbell Curls & Dips (1 set = 6 curls & 6 dips)

3 sets of 6 reps 
30-Stretch crunch 

Barbell Deadlifts
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Dumbbell bent-over rows

3 sets of 8 reps
30-Stretch crunch 

Workout #14
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

4- 400 meter sprints (rest 2:30 minutes between each)
100 sit-ups

Workout #15
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Standing Military Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Barbell Back Squat
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Power Cleans & toes to bar (1 set= 10 power cleans & 10 toes to bar)
3 sets of 10 reps

Workout #16
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Complete as fast as possible
2:00 minute stair run
400 meter sprint
25 sit-ups
2:00 minute stair run
400 meter sprint
25 sit-ups

S&C Week 5

Workout #17
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Flat Bench Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Dumbbell Incline Flys
3 sets of 7 reps 
25-Knees to elbows or toes to bar 

Barbell Deadlifts
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Dead-hang Pull-ups
3 sets of 8 reps
25-Knees to elbows or toes to bar 

Workout #18
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

3- 1/2 mile runs (rest 3:00 minutes between each)

Workout #19
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Standing Military Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Lat Raises 
2 sets of 12 reps
Dumbbell Front Raises
2 sets of 12 reps
30 sit-ups

Barbell Back Squat
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Lunges
3 sets of 12 reps (6 each leg) 
30 sit-ups

Workout #20
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

2000 meter row or run 1 mile as fast as possible

Rest 2:00 minutes
25 stretch crunch 
25 sit-ups
THEN hold plank for as long as possible.

S&C Week 6

Workout #21
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Flat Bench Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

EZ bar standing curls & skull crushers (1 set= 7 standing curls & 7 skull crushers) 

3 sets of 7 reps 
30-Russian twist

Barbell Deadlifts
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Dumbbell bent-over row 
3 sets of 9 reps each side
30-Russian twist

Workout #22
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

2- 1 mile runs (rest 3:30 minutes between each)

Workout #23
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Standing Military Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Barbell Back Squat
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Thrusters  

3 sets of 12 reps  

25-Hip thrust 25-Leg Raises 

Workout #24
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Death by Burpees 


Complete 1 burpee in the 1st minute, 2 burpees in 2nd minute, 3 burpees in 3rd minute... Continue this until you can't complete the number of burpees for that minute.