Not-So-Complex 16

Day 1: Leg Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation
Quadruped hip circles
Downward dog to knee tuck

Strength:
1 x 5 B squat @120kg (includes warm up sets)

Ben Bruno’s Brutal Leg Barbell Complex:
3 rds @60kg-60kg-70kg
Barbell Front Rack Lunge 5 reps each side 
Barbell Front Squat 10 reps 
Barbell Back Squat 10 reps

Ben Bruno’s Brutal Trap Bar Complex: 
3 rds of: (no trap bar at gym)
Bulgarian split squat 5 reps each side @2x10kg
Romanian Deadlifts 10 reps @60kg
Deadlift 10 reps @60kg

5x5 Pull-ups (in between sets of complexes)

Not-So-Complex 14

Day 4: Complex Cardio

Joe Defranco’s Bodyweight Complex:
5 rds of:
Mountain Climbers 30 reps
Pushups 20 reps
Groiners 10 reps
Burpee 5 reps

Not-So-Complex 15

Day 5: Total Body Day

1x5 Barbell Deadlifts @130kg

Dan John’s Mass Made Simple Barbell Complex: 
3 rds @50kg:
Barbell Bent Over Row 5 reps
Barbell Full Clean 5 reps
Barbell Front Squat 5 reps
Barbell Standing Overhead Press 5 reps
Barbell Back Squat 5 reps
Barbell Good Morning Deadlift 5 reps

3 rds of:
6 90kg tyre flips
60ft rope climb/sled drag erg
6 box jumps @24"

Diablo Crossfit’s Kettlebell Carry Complex:
2 rds of:
Kettlebell Waiters Walk 30-50 ft @2-16kg
Kettlebell Front Rack Walking Lunge 30-50 ft @2-24kg
Kettlebell Farmer's Walks 30-50 ft @2-32kg

Not-So-Complex 13

Day 3: Upper Body Day

Warm up:
500m row
2 min o/h band mob
KB arm bar + 10 screwdriver @16kg
5 Sgl KB floor press @16kg
10 wide grip push-ups
5 Sgl KB bottoms up press @16kg

Strength:
1 x 5 Barbell Bench Press @80kg (plus warm up sets)

Testosterone Nation Press Medley 
2 rds @16kg 
8-10 reps: Incline dumbbell press, reverse grip 10-8
Max reps: Incline dumbbell press, regular grip (same weight) 10-6
Max reps: Push-up, feet elevated 10-5
Max reps: Flat dumbbell press, reverse grip (same weight) 10-6
Max reps: Flat dumbbell press, regular grip (same weight) 6-3
Max reps: Incline Push-up 5-8

Lee Boyce’s Back Complex:
3 rds @30kg
Barbell High Pull 7 reps
Yates Row 10 reps
Barbell Bent Over Row 15 reps

Athlean X’s Triphasic Bicep Complex:
1 rd of
Cable Bicep Curl Concentric failure @50lb
Cable Bicep Curl Isometric failure (hold in flexed position) (cheat into position) @60lb
Cable Bicep Curl Eccentric failure (cheat into position) @75lb

Three Storm Fitness’s 100 Push-up Complex:
Three Storm 100 Push-Ups Complex 1 set 100 reps / max decline to incline drop set
25 reps max decline
Reps 53-56 trad push-up
Last 25 reps on max incline

Not-So-Complex 12

Day 2: Complex Cardio

Nick Tumminello’s Plate Complex: 

5 rds for TIME @16kg KB:
Overhead Plate Squat 8 reps
Plate Swings 8 reps
Plate Bent Over Rows 8 reps
Plate Lunge with Rotation 8 reps each side
Plate Wood Chopper 8 reps each side
13.58

Not-So-Complex 11

Day 1: Leg Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation
Quadruped hip circles
Downward dog to knee tuck

Strength:
1 x 5 B squat @120kg (includes warm up sets)

Ben Bruno’s Brutal Leg Barbell Complex:
3 rds of:
Barbell Front Rack Lunge 5 reps each side @60kg
Barbell Front Squat 10 reps @60kg
Barbell Back Squat 10 reps @60kg

Ben Bruno’s Brutal Trap Bar Complex: 
3 rds of: (no trap bar at gym)
Bulgarian split squat 5-5-10 reps each side @2x10kg
Romanian Deadlifts 10 reps @60kg
Deadlift 10 reps @60kg

Three Storm Fitness’ Quad Complex:
2 rds of:
Plie Squat 15 reps (1/4 depth)
One Leg Body Weight Squat 15 reps (1/4 depth)
Bodyweight Stationary Lunge 15 reps (1/4 depth from bottom)
Banded Terminal Knee Extension 15 reps
(finish round for one side before doing other side)

Not-So-Complex 10

Day 5: Total Body Day

1x5 Barbell Deadlifts @120kg

Dan John’s Mass Made Simple Barbell Complex: 
3 rds @40kg:
Barbell Bent Over Row 8 reps
Barbell Full Clean 8 reps
Barbell Front Squat 8 reps
Barbell Standing Overhead Press 8 reps
Barbell Back Squat 8 reps
Barbell Good Morning Deadlift 8 reps

Critical Bench’s Sandbag Complex:
2 rd @30kg:
Sandbag Deadlift 6 reps
Sandbag Power Cleans 6 reps
Sandbag Clean & Catch Squat 6 reps
Sandbag Thrusters 6 reps
Sandbag Slam 6 reps
Sandbag Walking Lunges 6 reps
Sandbag Jump Squats 6 reps
Burpee/ Squat Clean/ Overhead Press 6 reps

Diablo Crossfit’s Kettlebell Carry Complex:
1 rd @2x16kg
Kettlebell Waiters Walk 30-50 ft
Kettlebell Front Rack Walking Lunge 30-50 ft
Kettlebell Farmer's Walks 30-50 ft

Not-So-Complex 9

Day 4: Complex Cardio

Joe Defranco’s Bodyweight Complex:
5 rds of:
Mountain Climbers 30 reps
Pushups 20 reps
Groiners 10 reps
Burpee 5 reps

Not-So-Complex 8

Day 3: Upper Body Day

Warm up: (modified) Max Shank's Strength Primers
Wrist push-ups 
Wall slides
Hollow body

Strength:
1 x 5 Dumbbell Bench Press @2x34kg

Testosterone Nation’s Squeeze Press & Fly Complex:
3 rds @2x7kg
Dumbbell Squeeze Press 7 reps
Flat Bench Dumbbell Chest Fly 7 reps
Incline Dumbbell Chest Flyes 7 reps

Lee Boyce’s Back Complex:
4 rds @30kg
Barbell High Pull 7 reps
Yates Row 10 reps
Barbell Bent Over Row 15 reps

Athlean X’s Triphasic Bicep Complex:
1 rd of
Cable Bicep Curl Concentric failure @40lb
Cable Bicep Curl Isometric failure (hold in flexed position) (cheat into position) @50lb
Cable Bicep Curl Eccentric failure (cheat into position) @60lb

Three Storm Fitness’s 100 Push-up Complex:
Three Storm 100 Push-Ups Complex 1 set 100 reps / max decline to incline drop set
30 reps max decline
Reps 55-60 trad push-up
Last 20 reps on max incline

Not-So-Complex 7

Day 2: Complex Cardio

Nick Tumminello’s Plate Complex: 

3 rds @15kg plate:
Overhead Plate Squat 8 reps
Plate Swings 8 reps
Plate Bent Over Rows 8 reps
Plate Lunge with Rotation 8 reps each side
Plate Wood Chopper 8 reps each side

Not-So-Complex 6

Day 1: Leg Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation
Quadruped hip circles
Downward dog to knee tuck

Strength:
1 x 5 B squat @110kg (includes warm up sets)

Ben Bruno’s Brutal Leg Barbell Complex:
3 rds of:
Barbell Front Rack Lunge 5 reps each side @50kg
Barbell Front Squat 10 reps @50kg
Barbell Back Squat 10 reps @50kg

Ben Bruno’s Brutal Trap Bar Complex: 
3 rds of: (no trap bar at gym)
Bulgarian split squat 5 reps each side @2x10kg
Romanian Deadlifts 10 reps @60kg
Deadlift 10 reps @60kg

Not-So-Complex 5

Day 5: Total Body Day

1x5 Barbell Deadlifts @120kg

Dan John’s Mass Made Simple Barbell Complex: 
2 rds @40kg:
Barbell Bent Over Row 5 reps
Barbell Full Clean 5 reps
Barbell Front Squat 5 reps
Barbell Standing Overhead Press 5 reps
Barbell Back Squat 5 reps
Barbell Good Morning Deadlift 5 reps

Critical Bench’s Sandbag Complex:
1 rd @30kg:
Sandbag Deadlift 6 reps
Sandbag Power Cleans 6 reps
Sandbag Clean & Catch Squat 6 reps
Sandbag Thrusters 6 reps
Sandbag Slam 6 reps
Sandbag Walking Lunges 6 reps
Sandbag Jump Squats 6 reps
Burpee/ Squat Clean/ Overhead Press 6 reps


Diablo Crossfit’s Kettlebell Carry Complex:
1 rd each side @20kg
Kettlebell Waiters Walk 30-50 ft
Kettlebell Front Rack Walking Lunge 30-50 ft
Kettlebell Farmer's Walks 30-50 ft

Not-So-Complex 4

Day 4: Complex Cardio

Joe Defranco’s Bodyweight Complex:
5 rds of:
Mountain Climbers 30 reps
Pushups 20 reps
Groiners 10 reps
Burpee 5 reps

Not-So-Complex 3

Day 3: Upper Body Day

Warm up: (modified) Max Shank's Strength Primers
Wrist push-ups - Wall slides
Thoracic bridge - Dead bug to side plank roll
Hollow hang

Strength:
1 x 5 Incline Barbell Bench Press @60kg

Testosterone Nation’s Squeeze Press & Fly Complex:
2 rds @2x10kg plates
Dumbbell Squeeze Press 7 reps
Flat Bench Dumbbell Chest Fly 7 reps
Incline Dumbbell Chest Flyes 7 reps

Lee Boyce’s Back Complex:
3 rds @30kg
Barbell High Pull 7 reps
Yates Row 10 reps
Barbell Bent Over Row 15 reps

Athlean X’s Triphasic Bicep Complex:
1 rd of
Cable Bicep Curl Concentric failure @30lb
Cable Bicep Curl Isometric failure (hold in flexed position) (cheat into position) @40lb
Cable Bicep Curl Eccentric failure (cheat into position) @50lb

Three Storm Fitness’s 100 Push-up Complex:
Three Storm 100 Push-Ups Complex 1 set 100 reps / max decline to incline drop set
20 reps max decline
Reps 43-48 trad push-up
Last 25 reps on max incline

Not-So-Complex 2

Day 2: Complex Cardio

Nick Tumminello’s Plate Complex: 

5 rds @15kg plate:
Overhead Plate Squat 8 reps
Plate Swings 8 reps
Plate Bent Over Rows 8 reps
Plate Lunge with Rotation 8 reps each side
Plate Wood Chopper 8 reps each side

Not-So-Complex 1

Starting again post sickness and moving house...

Three Storm Fitness "Not-So Complex" Program:
Day 1: Leg Day

Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation
Quadruped hip circles x 5 each leg
Downward dog to knee tuck x 10 each leg

Strength:
1 x 5 B squat @100kg (includes warm up sets)

Ben Bruno’s Brutal Leg Barbell Complex:
2 rds of:
Barbell Front Rack Lunge 4 reps each side @50kg
Barbell Front Squat 5 reps @50kg
Barbell Back Squat 5 reps @50kg

Ben Bruno’s Brutal Trap Bar Complex: 
2 rds of: (no trap bar at gym)
Bulgarian split squat 5 reps each side
Romanian Deadlifts 10 reps @50kg
Deadlift 10 reps @50kg

Three Storm Fitness’ Quad Complex:
2 rds of:
Plie Squat 15 reps (1/4 depth)
One Leg Body Weight Squat 15 reps (1/4 depth)
Bodyweight Stationary Lunge 15 reps (1/4 depth from bottom)
(finish round for one side before doing other side)