bunch of complexes better than p90x
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Complex A 5x5
Row
Clean
Front squat
Military press
Back squat
Good mornings
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Complex B 5x5
Deadlift
Clean-grip high pull
Clean-grip snatch
Back squat
Good mornings
Row
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Complex C 5x5
Hang snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift
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Complex D 5x5
Upright row
Clean-grip snatch
Back squat
Behind the neck press
Good mornings
Row
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Complex E 5x5
Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat
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Complex F 5x5
Overhead squat
Back squat
Good morning
Front squat
Rows
Deadlift
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Complex G 5x5
Romanian Deadlift
Hang Clean + Front Squat + Push Press (combo lift ??? perform one rep of each in series)
Reverse Lunge (alternate legs)
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Complex H 5x5
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunges (switch legs)
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Complex I 5x5
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat and Press
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Bloody Barbell Complex (repeat 4 times)
Overhead squat for 10 reps
Hang clean for 10 reps
Standing military press for 10 reps
Bentover row for 10 reps
Lunge for 10 reps on each leg
Romanian deadlift for 20 reps
Front squat for 10 reps
Standing calf raise (barbell across upper back) for 30 reps
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Bloody Dumbbell Complex (repeat 4 times)
Standing hammer curl for 5 reps
Standing alternating shoulder press for 10 reps with each arm
Forward lunge for 10 reps with each leg
Bentover alternating row for 10 reps with each arm
Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
Romanian deadlift for 20 reps
Standing calf raise (arms hanging at sides) for 30 reps
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Cosgrove???s Evil 8
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
On round one, perform 6 reps of each exercise, Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
Tumminello's Weight Plate Metabolic Circuit (use an olympic plate)
5 sets with 90 sec recovery
Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side
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Waterbury???s Submission Complex
Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Good Morning, 12 reps
Front Squat, 6 reps
Military Press, 6 reps
Bentover Row, 6 reps
Floor Press, 12 reps
Rest 60 seconds and repeat 2-4 more times depending on your testicular fortitude.
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Ferrugia???s Timed Complex
The goal of this complex is speed. Start a timer and perform it once through, 6 reps for every movement. The next time you perform it, try to beat that time.
Deadlift
Hang Clean
Front Squat
Hang Snatch
Overhead Squat
Front Press
Bentover Row
Romanian Deadlift
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10 burpees, varying method
10 prisoner squats
10 lunge-jumps, alternating
20 bent-over reverse flies
10 second front plank, 10 second (left) side plank, 10 second (right) side plank
rest for 1 minute, repeat 10x
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3-4 min warm-up
· 1 min sled drags
· 20 sec active recovery
· 1 min
overhead medicine ball slams (throw MB at ground from overhead)
· 20 sec active recovery
· 10
swiss ball jackknifes
· 10 push ups (keep feet on swiss ball if possible)
· 30 sec active recovery
Repeat 3-5 more times
3-5 min cool-down
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3-4 min warm-up (your choice)
· 15
burpees
· 15 MB Pushups
· 15 MB Crunches
· 30 sec active recovery
Repeat 3-5 more times
Finish up with some sled dragging/sprints if you want
3-5 min cool-down
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3-4 minute warm-up (your choice)
· 50 burpees (jump laterally over small medicine ball or foam roller between each burpee) ??? fast as possible. These are full burpees with the jump.
· If you get to 50 burpees and more time is desired, do overhead walking lunges and skips with interval rests until time has elapsed.
3-5 minute cool-down
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3-4 min warm-up (your choice)
30/30
30 seconds work, followed by 30 seconds rest, repeat next exercise. I
· Rower
·
DB or KB swings (15-40 lbs ??? trial and error)
· One leg hops (jump on 1 leg as high as possible, if not possible do 2 legs)
·
Russian Twist
·
Sit up and reach with medicine ball
· Mountain climbers
·
Skipping (on track or any open space)
Repeat 2-4 times
3-5 min cool-down
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3-4 min warm-up (your choice)
· 30 sec
jumping jacks
· 30 sec
bear crawls
· 30 sec active recovery
· 30 sec jump rope
· 30 sec explosive push ups
· 30 sec active recovery
· 60 sec Sled Drags
· 30 sec active recovery
Repeat 3-5 times
3-5 minute cool-down
A1) Sledgehammer Swing x 20 (10 L/10 R)
rest: none
A2) Push-Ups x 10
rest: none
A3) Alternating Lunge x 20 (10 l/10 R)
rest: 60-sec
A1-A3 are a circuit. Repeat 10 times.
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1A) Sandbag clean and push press, 1x10
1B) Sandbag bent-over row, 1x10
1C) Shoulder get-up, 1x5 (each side)
1D) Sandbag shoulder squat, 1x10 (each side)
1E) Sandbag carry, 1x50 yards
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[FONT="]
30 Good Mornings (with empty 45lb bar)
21 Atomic Situps
21 Pushups
30 Good Mornings
18 Atomic Situps
18 Pushups
30 Good Mornings
15 Atomic Situps
15 Pushups
30 Good Mornings
12 Atomic Situps
12 Pushups
30 Good Mornings
9 Atomic Situps
9 Pushups
30 Good Mornings
6 Atomic Situps
6 Pushups
30 Good Mornings
3 Atomic Situps
3 Pushups
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Anti-Rodent Routines
Beginner
First pass (of dumbbell): 10 one-arm dumbbell swings with each arm
Second pass: 50 sit-ups
Third pass: 10 one-arm clean and jerks with each arm
Fourth pass: 50 bodyweight squats
Intermediate
First pass: 20 dumbbell snatches with each arm
Second pass: 100 bodyweight squats
Third pass: 15 clean and push presses with each arm
Fourth pass: 50 sit-ups
Advanced
First pass: 10 one-arm dumbbell swings with each arm
Second pass: 50 sit-ups
Third pass: 10 one-arm clean and jerks with each arm
Fourth pass: 50 pushups
Fifth pass: 20 dumbbell snatches with each arm
Sixth pass: 100 bodyweight squats
Seventh pass: 15 clean and push presses with each arm
Eighth pass: 50 sit-ups
Heavy Bag/Dumbbell Combo
Beginner
One minute heavy bag round
10 one-arm dumbbell snatches with each arm
One minute heavy bag round
50 sit-ups
One minute heavy bag round
10 dumbbell swings
One minute heavy bag round
50 bodyweight squats
Intermediate
Same as above, only extend the heavy bag rounds to two minutes.
Advanced
Same as above, only extend the heavy bag rounds to three minutes. You can also add reps to the other exercises.
Jump Rope/Dumbbell Cocktail
Beginner
One minute of rope jumping
10 on-arm dumbbell snatches with each arm
One minute of rope jumping
10 one-arm dumbbell clean and push presses
One minute of rope jumping
10 one-arm dumbbell swings
One minute of rope jumping
10 dumbbell squats
Intermediate
Same as above, only with two minute rounds of rope jumping.
Advanced
Same as above, only with three minute rounds of rope jumping.
· 15 burpees
· 15 Pushups
· 15 Hand Walkouts
· 30 sec active recovery
Repeat 3-5 more times
Cool down and stretch
· 50 burpees (jump laterally over small medicine ball or foam roller between each burpee)
??? fast as possible. These are full burpees with the jump.
Cool Down and Stretch
-15 Prisoner Squats
-15 Pushups
-15 Bulgarian Split Squats Each Side
-15 Mountain Climbers
Repeat 3-5 more times
Cool Down and Stretch
15 burpees
15 prisoner squats
15 Good Mornings
15 Cross Knee Drives from pushup position
Repeat 3-5 more times
Cool Down and Stretch
Tabata Protocol:
20sec work/sprinting followed by 10sec rest repeated 8 times for a total of 4 mins
Some good ideas: burpees, prisoner squats, jump lunges, step ups, spider man climbs, squat jumps, overhead medicine ball slams, squat presses, overhead squats, skipping, running, cycling, cross trainer, rowing machine.
10 squats
10 T pushups
10 body rows
10 lunges
Repeat 3-5 more times
Cool Down and Stretch
15 One leg Deadlifts
15 Star Jumps
15 Spiderman Climbs
60 sec Planks
Repeat 3-5 more times
Cool Down and Stretch
60sec Single Leg Hip Bridge each side
15 Burpees
15 Bench Dips
60sec Side Planks each side
Repeat 3-5 more times
Cool Down and Stretch
(sorry for long post just thought others might like )