Day 31

Post Flu Recovery

 Workout
3 Rounds:
Row 250m
10 pull-ups
10 dips
10 KB Swings @ 55lb KB

Day 30

Workout
Day 40
50 Abmat sit-ups
50 Dips
50 Jumping squats (Example)

 40 Dumbbell push press (35lb DB’s)
40 KB swings (55lb KB)
40 Jumping squats

 30 Lunges (15 each leg)
30 Hand release push-ups (Example)
30 Jumping squats

 20 Pull-ups
20 Cals on airdyne
20 Jumping squats
Finish with 1000m row for time

Day 29

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
50 Calories on airdyne
10 KB swings @ 55lbs
10 GHD sit-ups

 40 Calories on airdyne
20 KB swings @ 55lbs

20 GHD sit-ups

 30 Calories on airdyne
30 KB swings @ 55lbs


30 GHD sit-ups

Day 28

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
As many rounds as possible in 20 minutes of:
10 Dumbbell hang power clean & press @ 35lb DB's (Example)
10 GHD sit-ups
10 Front squats @ 95lbs (Example)

Day 27

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
100 jumping squats for time (Example)

 then,

 Run 3 miles

Day 26

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
For time:
30 Calories on Airdyne
10 GHD sit-ups
10 Thrusters @ 95lbs (Example)
50 Calories on Airdyne
20 GHD sit-ups
20 Thrusters @ 95lbs
30 Calories on Airdyne
10 GHD sit-ups

10 Thrusters @ 95lbs

 Then,

 100 hand release push-ups for time (Example)

Day 25

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
For time:
Back squat 5 sets of 5 reps @ 315lbs
Bench press 5 sets of 5 reps @ 205lbs
Deadlift 3 sets of 5 reps, at 275lbs

 Then,

 Run 1 mile

Day 24

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
Row 500m
30 dumbbell Thrusters @35lbs
Row 750m
30  KB swings @ 70lb KB
Row 1000m
30 dips
Row 750m
30 Box Jumps
Row 500m

Day 23

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Workout
For time:
10 Toes to bar (Example)
15 DB thrusters @ 35lb DBs (Example)
20 pull-ups
Row 1000m
20 pull-ups
15 DB thrusters @ 35lb DBs
10 Toes to bar

 Then,

 1 mile run for time

Day 22

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
4 Rounds:
15 power cleans @ 95lbs
20 lunges holding 35lb DBs (10 reps each leg)
25 calories on airdyne

 Then,

 As many hand release push-ups as possible in 5 mins (Example)

Day 21

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
As many rounds as possible in 15 minutes of:
5 bent-over barbell rows @ 95lbs
10 barbell push press @ 95lbs
15 back squats @ 95lbs

 *Use the same barbell for all three movements

 Then,

 Run 2 miles for time

Day 20

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
4 Rounds:
20 Front Squat @ 135lb
20 Dips
20 KB swings @ 70lb
20 Box jumps

 Then,

 Row 1000 meters for time

Day 19

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
5 Rounds:
10 Bench press @ 155lbs
10 strict pull-ups (dead hang to chin over the bar - no kipping)

 Then,

 150 wall ball shots for time @ 20lb med ball (Example)
** Try to hit a target 10 feet above the ground.  Substitute dumbbell thrusters if needed (Example)

 Then,

 Run 1 mile

Day 18

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
Run 1 mile

 Break up in any way you choose:
100 pull-ups
100 dips
100 dumbbell burpees (Example)

 Run 1 mile

Day 17

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
Every Minute on the minute for 15 Minutes:
5 Deadlifts @ 155lbs
10 hand release push-ups
5 pull-ups

 100 abmat sit-up high touches for time

Day 16

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)

 Workout
4 Rounds:
20 back squats @ 135lbs
20 strict DB press @ 35lb DBs
20 GHD Sit-ups (sub 40 sit-ups if no GHD)
Run 400m

Day 15

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)

 Workout
15 x 100 yard hill sprints
Rest 30 seconds between efforts 

Day 14

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)

 Workout
As many rounds as possible in 20 minutes of:
15ft rope climb
10 dumbbell hang power cleans @ 35lb DB's (Example)
20 Wall ball shots @20lb med ball (Example)

 Then,

 100 Calories on Airdyne

Day 13

Rest Day

Day 12

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)

 Workout
5 Rounds:
10 Back Squat @ 185lbs
10 Stiff leg deadlifts @ 115lbs

 Then,

 5 Rounds:
Max reps strict pull-ups without dropping from the bar
Max reps push-ups
*1 minute rest between rounds

 Then,

 Run 1 mile

Day 11

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups

Workout
4 rounds:
25 push presses @ 95 lb.
20 Calories on Airdyne
100 double-unders

 Then,

 4 x 200 yard hill sprints

Day 10

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
4 Rounds:
5 Deadlift @ 225lbs
10 GHD sit-ups
15 DB thrusters @ 35lb DB's
Run 400m

 Then,

 Row 2000m

Day 9

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

 Workout
4 Rounds:
1 minute 53lb kettle bell swings
1 minute sit-ups
1 minute lunges

 100 calories on airdyne for time

Day 8

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)

Active Rest:
1.5 mile easy jog

 Then,

 Stretch
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