Day 45

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (AMRAP)

3 Min AMRAP:

Max Push Ups

-1 Min Rest-

3 Min AMRAP:

7 Pull Ups

7 Box Jumps (24/20)

-1 Min Rest-

3 Min AMRAP:

Max KBS (70/53)

-1 Min Rest-

3 Min AMRAP:

Max Burpees

Day 32

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength (EMOM)

EMOM x 7 Minutes

15 KB SDLHP (70/53)

C. MetCon (Time)

50 Wall Balls (20/14)

50 Double Unders

50 Toes 2 Bar

50 Box Jump Overs (24/20)

50 DB Snatches (70/55)

Day 26

A. Strength

Back Squat (10-10-5-3-3-3-1-1)

B. MetCon (Time)

“Jefferson”

4 Rounds for time of,

21 Box Jumps (24″/20″)
18 Wall Ball Shots (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

Day 10

Strength

A. Back Squat: 3-5 sets x 3 reps within 90% of 3RM on Monday

B. Split Jerk: 3-5 sets x 3 reps within 90% of 3RM on Monday

C. Bench Press: 3-5 sets x 3 reps within 90% of 3RM on Monday

Work Capacity

D. MetCon (AMRAP) x 10 minutes

10 Squat Cleans (95/65)
30 Double-Unders

Extra Work:

E. 25 Box Jumps @ 30-48″

These are not for time. Take your time working through them and resetting between reps. Change height of box as deemed fit/comfortable.

Day 5

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 40 sec

Sotts Press x 6 reps (2 sec hold at the top)

Heaving Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 14 Minutes (7 sets),

Hang Squat Snatch + Squat Snatch

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 85%

Set 6: 85%

Set 7: 85%

D. Strength Superset 

Four sets of,

Snatch High Pull x 4 reps @95% of 1RM Snatch
Strict Press x 3 reps, climbing

rest 60s

E. MetCon (EMOM) x 21 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: 10 Box Jump (30/24)

Minute 3: Row 170m

F. Core Work

Two sets of,

Push-up position plank x 90 sec

Side Plank Rotations x 12 (each side)

Day 132 (Hero Day)

Hero Day

Jennifer

Complete as many rounds as possible in 26 minutes of:

10 Pull-ups
15 Kettlebell Swings (53)
20 Box Jumps (24)

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. 

The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. 

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

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 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 84

A. Strength 

Front Squat - Heavy single

B. Accessory Work

Overhead Squat - 4 x 10

C. MetCon (Time)

Three rounds for time of,

500m row
12 Burpees
21 Box Jumps (24/20)

D. Core

Three rounds of, (no rest between movements)

20 Abmat Sit- Ups
1 minute plank

Day 76

A. Strength 

Push Press + Split Jerk (8 x 1)

Build up in weight.

B. MetCon (AMRAP) x 20 Minutes 

“Jack” 

Complete as many rounds as possible in 20 minutes of: 

10 Push press (115/75)
10 KB Swings (53/35)
10 Box jumps (24/20)

Day 67

Mobility: Shoulders

A. Strength

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B. Skill

1. 4 x 10 - Hollow/arch swings on bar

2. EMOM x 8 minutes - 6-10 CTB pull-ups (stop when form breaks)

3. Accumulate 20 Inch worms walking to hollow plank position + 2 push-ups

C. MetCon (Time)

10 rounds for time of,

10 Push-ups

10 Box Jumps (24/20)

D. Accessory Work

Three sets of:

Single-Arm Dumbbell Row x 8-10 reps

Rest as needed

Flexibility: Lats/Shoulders

Day 43

“Fuel For Fire”

For time:

1,000m Row
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row

Day 41 (Track Session)

A. Bounding 

4 x 6 Hurdle Hops

B. Sprints

4 x "Flying 40's"

C. Speed Work

“The New England Patriots Conditioning Test“

10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.

The Pats Conditioning Test varies by position.
This distance (50 yards) and time (7 seconds) is the test for the QB, TE & LB’s.
A passing score is completing all 30 sprints under 7 seconds.
Post the number or sprints that you completed under 7 seconds.

Day 40 (Hero Day!)

Hero Day!!

“Wittman“

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Day 32

A. Mobility

Lats/Shoulders/ Ant. Hips

B. Warm-Up/ Skill

Three Sets not for Time:

2 25m Sled Push Shuttle
200m Run
20 GHD Situps
20 Box Jump Overs

C. MetCon 

(EMOM) x 15 Minutes 

Min. 1: 10 KBS (2/1.5)
Min. 2: 1 Round of Cindy
Min. 3: 20 Butterfly AbMat Sit-ups

D. Flexibility 

Lower Back/ Hamstrings/Lats

Day 22 (Hero Day!)

Hero Day!!

Sometimes you just need to work…for awhile!

“Small”

Three rounds for time of:

Row 1000 meters
50 Burpees
50 Box jumps, 24/20″ box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Day 18 (Hero Day!)

A. “TK”

Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps, 36/28″ box
12 Kettlebell swings (70/53)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Day 15

A. Squat

Front Squat (5-3-1-1-1-1-1)

5 reps @ 70%

3 reps @ 80%

5×1 @ 90%

B. MetCon (Time)

3 Rounds of, 

30 Kettlebell Swings 70/53 

30 Box Jumps 24/20 

C. Strength

Single Arm Dumbbell Row: 4 x 10/Side

Rest 90-120 seconds between sets. Heavy as possible.

Day 12

A. 40 Minute EMOM:

Movement 1 – Monostructural Conditioning

Movement 2 – Gymnastics/Skill

Movement 3 – Non-Monostructural Conditioning

Movement 4 – Barbell

Movement 1 – Monostructural Conditoining 

– Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round.

Movement 2 – Gymnastics/Skill 

– Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). 

Movement 3 – Non-Monostructural Conditioning 

– Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. 

Movement 4 – Barbell 

– Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work.

What we did:

Minute 1: 15 Calorie Row

Minute 2: 3 Muscle Ups/ 8 T2B

Minute 3: 12 Box Jumps

Minute 4: 3 Tire Flips