100 Day Routine

1. Upper Body PULL
2. Legs
3. Upper Body PUSH
4. REST
5. Upper Body PULL
6. Legs
7. Upper Body PUSH
8. REST
9. Upper Body PULL
10. Legs
11. Upper Body PUSH
12. REST
13. Upper Body PULL
14. Legs
15. Upper Body PUSH

16. REST
17. Light Cardio
18. Total Body
19. REST
20. Light Cardio
21. Total Body
22. REST
23. Light Cardio
24. Total Body
25. REST
26. Light Cardio

The 2 sequences above are simply repeated. It finishes like this:

79. Upper Body PULL
80. Legs
81. Upper Body PUSH
82. REST
83. Upper Body PULL
84. Legs
85. Upper Body PUSH
86. REST
87. Upper Body PULL
88. Legs
89. Upper Body PUSH
90. REST
91. Upper Body PULL
92. Legs
93. Upper Body PUSH

94. REST
95. Light Cardio
96. Total Body
97. REST
98. Light Cardio
99. Total Body
100. Light Cardio

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Total Body Exercises:

• Clean - from the deck or the hang position
• Power Clean - from the deck or the hang position
• Snatch - from the deck or the hang position
• Power Snatch - from the deck or the hang position
• Deadlifts
  
• Push Press
• Push Jerk
• Thrusters
• Overhead Squat
• Overhead Reverse Lunge - better suited for ancillary work, not 5x5's
  
• The Barbell Bear - not the best choice though - better suited for a WOD/MetCon Day, BUT, use a much lighter load than usual - think conditioning, not strength!
• WOD/MetCon Routines...see below
  

WOD/MetCon Routines (Workout Of the Day/Metabolic Conditioning):

• Crossfit WOD
• The Fitness Conduit WOD
• Or one of the routines from my 96 Day Routine