S&C 5x5(Workouts 25-40)

S&C Week 7

Workout #25
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 Flat Flys
3 sets of 7 reps 
30-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 9 reps
30-Knees to elbows or toes to bar 

Workout #26
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

2 mile run 


Workout #27
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 Shrugs
3 sets of 12 reps
2:30 Plank

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 Step-ups 
3 sets of 12 reps (5 each leg) 
2:30 Plank

Workout #28
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 with proper form & safety
500 meter row or 400 meter sprint 
15 power cleans (135lbs for men /95lbs for women)
15 box jumps (36" box)
15 power cleans (135lbs for men/95lbs for women)
500 meter row or 400 meter sprint 

S&C Week 8

Workout #29
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 = 7 curls & 7 dips)

3 sets of 7 reps 
35-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 10 reps
35-Stretch crunch 

Workout #30
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

2.5 mile run

Workout #31
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= 12 power cleans & 12 toes to bar)
3 sets of 12 reps

Workout #32
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
400 meter sprint
40 push-ups
40 sit-ups
1 mile run

S&C Week 9

Workout #33
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 8 reps 
35-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 10 reps
35-Knees to elbows or toes to bar 

Workout #34
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

3 mile run

Workout #35
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 14 reps
Dumbbell Front Raises
2 sets of 14 reps
35 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 14 reps (7 each leg) 
35 sit-ups

Workout #36
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Complete as many rounds as possible in 15:00 minutes of:
5 pull-ups
10 push-ups
15 air squats 

S&C Week 10 Max Week
(During Max lifts, be sure to have an individual spotting your lift attempts for safety)
Workout #37
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 
3-5 sets of 1 rep max attempts 

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 
3-5 sets of 1 rep max attempts

Max number of sit-ups (without breaking correct form)


Workout #38
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

5k run 


Workout #39
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 
3-5 sets of 1 rep max attempts

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 
3-5 sets of 1 rep max attempts

Max number of dead hang Pull-ups (without releasing grip)
Max number of push-ups (without breaking correct form)

Workout #40
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

1600 meter row