Day 113

A. Strength Superset

1. Bench Press: 5 x 1 to 1RM

2. Ring Row: 5 x 20 sec max reps at bodyweight

B. Skill

5 rounds (stay hollow) 

5 narrow grip Pull-Ups

5 normal grip Pull-Ups

5 wide grip Pull-Ups

C. Conditioning

EMOM x 24 Minutes

Odd: 200m Row
Even: Rest

Day 112

A. Strength (EMOM) x 10 minutes

2 Squat Snatches

B. Squat

Front Squat (5 x 5)

C. MetCon (Time)

“Nasty Girls”

3 Rounds for time:

50 Air Squats 

7 Muscle Ups 

10 Hang Cleans (135/95)

Day 111

A. MetCon (AMRAP)

As many rounds as possible in 10 minutes of,

15 DB Snatch (75/55)
30 Double Unders

*Alternate arms each round

B. Core Work

3 Rounds of,

12 Ab-wheel or Barbell Rollouts
12 Crossbody Mountain Climbers (each side) OR Cable Wood Choppers (each side)
12 Banded Good Mornings

Day 110

A. MetCon (Time)

Every 4 mins x 24 minutes (6 sets),

250m Row
25 Wall balls (20/14)

B. Core Accessory Work (Partner)

AMRAP x 8 Minutes

Partner 1: 15 AbMat SIt-ups

Partner 2: Plank Hold

Day 109

The average age of a homeless person in America is 9 years old. Nine! (that is why the WOD is themed with “9’s”). That is including everyone, adults, teens, etc… Please, please help the cause by donating to this link Kettlebells4Kids and Horizons for Homeless.

A. MetCon (AMRAP)

“Kettlebells for Kids”

AMRAP 9 of:

9 KBS (53/35)
9 Burpees
9 KBS (53/35)
9 Box Jumps (24/20)

rest 10 minutes

B. Run

15 minutes at moderate effort

C. Strength Accessory Giant Set

c1. 5×10 Close Grip Bench Press

rest 30s
c2. 5×10 1-arm Bench Support DB Row (10 reps each side)

rest 30s
c3. 5×10 Cable Pull Throughs

rest 60s

Day 108

A. Snatch Cycling

1. 3 x AMRAP :25 of: Hang Power Snatch at 65% of 1RM Snatch, rest :35 between rounds

rest 3-5 mins

2. 3 x AMRAP :25 of: OHS, same weight as “A”, rest :35 between rounds

rest 3-5 mins

3. 3 x AMRAP :20 of: Hang Power Snatch at 75% of 1RM Snatch, rest :40 between rounds

rest 3-5 mins

4. 3 x AMRAP :20 of: OHS, same weight as “C”, rest :35 between rounds

B. Squat

7×3 Pausing Front Squats, climbing

Each set should consist of:

Rep 1 = 5 second hold

Rep 2 = 3 second hold
Rep 3 = 1 second hold.

C. MetCon (Time)

5 Rounds for time of,

15 Hang Power Snatch (75/55)
10 Burpee Box Jumps (24/20)

Day 107

A. Pulls

Work up to a heavy 2 rep Deadlift

B. Accessory Work

4×8 Romanian Deadlift

C. 100 Rep Benchmark

100 1-arm DB Snatch, 70/50 

alternate arms every rep

Day 106 (Recovery day)

A. Row

Easy recovery row for 25-40 minutes 

B. Mobility work 

- focus on what you know you need most

Day 105

A. Strength

Bench Press - work up to 6RM

B. Strength Superset

1. Chin-up (8-6-6-6-6-6)
2. Dips (10-8-8-8-8-8)

C. Accessory Work

Strict Press (4 x 10, across)

D. Vanity Work

Barbell Curls (4 x 10, across)

Day 104

A. Skill

EMOM x 6 min: 

Snatch @ Hip x 3 reps @ 50%

B. Strength

Every 45 sec x 6 sets:

Snatch + Hang Snatch (1+1) @ 75%

C. Strength

EMOM x 16 Minutes:

Odd: 3 Front Squats
Even: 15 AbMat Sit-Ups

D. Midline Accessory Work

3 Supersets of:

20 Hip Extensions
Plank hold x 60s

Day 103

A. Hang Power Clean + Split Jerk

- Work up to a "Heavy" single

B. Clean Complex (4 x 1)

Clean Pull + Power Clean + Front Squat + Push Press + Split Jerk

C. Front Squat

- Work up to today's 'Heavy" single

D. Front Squat/Back Squat Complex (7+13)

- Take 70-75% of "C" and complete 7 Front Squats immediately into 13 Back Squats. 

Day 102

A. Strength

Work up to a heavy 2-rep Rack Pull 

– Set up a bar at knee height and deadlift it twice.

B. Accessory Work

4 × 8 Romanian Deadlifts

C. MetCon (Time)

1000m row Buy In: 

50 Burpees 

40 Sit-ups 

30 Box Jumps (24/20) 

20 Toes 2 Bar 

10 Pull-ups 

Day 101 (Active Recovery)

A. MetCon (EMOM)

EMOM x 16 minutes

Min 1: Prowler Push – you choose load and distance
Min 2: AbMat Sit-Ups – you choose reps
Min 3: Double Unders – you choose reps
Min 4: Row – you choose calories

B. MetCon (Test)

AMRAP x 8 minutes

3 Minutes of Push-Ups
immediately into
5 Minutes of Air Squats

Day 100

A. Strength

EMOM x 15 minutes: 

Snatch x 1 Rep, climbing

B. Strength

EMOM x 6 minutes:

Clean x 1 Rep, climbing

C. Gymnastics Conditioning

1. 50 C2B Pull ups in as few sets as possible.
2. 30 Strict Pull ups in as few sets as possible.
3. 15 Bar Muscle ups in as few sets as possible.

Rest as needed between sections.

Day 99

A. Bounding

3 x 5 Seated Box Jumps

B. Strength

4 x 7 Front Squat, Climbing

C. Single Leg Accessory Work

3 x 10 Barbell Reverse Lunge (10/each leg), Climbing

D. Posterior Chain/ Core Superset

3 x 12 Cable Pull Through (sub Banded Good Mornings)
3 x 12 Ab Wheel Rollouts

E. Extra Credit

AMRAP x 8 minutes

3 Minutes of MAX push-ups
immediately into
5 Minutes of MAX Air Squats

Day 98

A. Sprint Work

10 x Flying 40's

Jog 20 yards
Sprint 40 yards
Jog 20 yards

B. MetCon

With a 30 minute running clock:

60 Strict Pull-ups

* every time you drop off the bar, 200 yard penalty lap *

In remaining time:

Max Toes 2 Bar

Day 97

A. Strength

Trap Bar Deadlift – Heavy Triple

B. MetCon (AMRAP)

8 min. AMRAP

15 Kettlebell Swings (70/53)
30 Double Unders 

2 min. rest

C. MetCon (AMRAP)

8 min. AMRAP

10 KB SDLHP (70/53)
20 Butterfly Abmat Sit-ups

Day 96 (Active Recovery)

A. MetCon (EMOM) x 10 minutes

10 Burpees over the Rower

B. Conditioning

5x300m Row, 1 min rest

Day 95

A. Strength (Superset)

1. Bench Press: 3 x 5 to 5RM then (-5% x 5), (-10% x 5)
2. Feet Elevated Ring (TRX) Row: 5 x 12

B. MetCon (AMRAP) x 20 minutes

"Cindy"

5 Pull-ups
10 Push-ups
15 Air Squats

Day 94

A. Strength

3×10 Back Squats

B. Skill

4 sets of 12-15 unbroken Kipping HSPU*, rest as little as needed to get the next set, but you must get at least 12 reps.

*Sub 4 sets of 12-15 L-Seated DB Shoulder Press*

C. Conditioning

3 Rounds for time of,

400m Run
21 Burpees

Day 93 (Track Session)

A. MetCon (Time)

With a running clock,

6 x 50 yard sprint on the minute
4 x 100 yard sprint on the minute
3 x 200 yard sprint on the 2 minute
2 x 400 yard sprint on the 3 minute
1 x 800 yard sprint