check out this program 5 on 2 off

[KingofMinot]

Trying to make a program that will help improve overall fitness tell me your views tips or hints



Workout Program-Complexes, Olympic Lifts, Body Weight, Crossfit, Cardio, Kettlebells

Weights


Day1
FrontSquat/PushPress-4x10
Bent Over Row - Back Extension Hybrid-4x10

Crossfit
10rds for time
5 Pull-ups
10 Push-ups
15 Squats

KB Swings-3x30
Burpees-Until Burnout



Day2
Deadlift/Power Clean/Squat(Note Will alternate by the week)5x5
Low Row-3X15

Crossfit
1 Pull Up, 2 Dips, 3 Push Ups
2 Pull Ups, 4 Dips, 6 Push Ups
3 Pull Ups, 6 Dips, 9 Push Ups
4 Pull Ups, 8 Dips, 12 Push Ups
5 Pull Ups, 10 Dips, 15 Push Ups
4 Pull Ups, 8 Dips, 12 Push Ups
3 Pull Ups, 6 Dips, 9 Push Ups
2 Pull Ups, 4 Dips, 6 Pushl Ups
1 Pull Up, 2 Dips, 3 Push Ups

Walking lunges-3X20




Day3





Day4
Bench Press or Military Press-5x5
Dynamic Lunge plus shoulder press-3x15

"Barbara"

20 Pullups
30 Pushups
40 Situps
50 squats

5 rounds for time

1 handed KB swing



Day5
Three rounds for time of:
Run 800 meters
30 Pull-ups
40 Push-ups
50 Squats







day 6
Cardio/Abs/Arms

Arms
3x15-Preacher Curl
3X10 Hammer Curl


60 mins
20minutes-Treadmill-3.5-7.5mph
20minutes-Elliptical-
20minute-Bike

Planks for 60 seconds
3x25 hanging leg raises
3x25 cable crunches







Day 7