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 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
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)
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 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)
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
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
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