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