Day 29

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat with Belt (10-10-5-5-5-5-5)

C. Accessory Work

Bulgarian Split Squat (3 x 10)

D. Accessory Work

Three sets of,

Cable Pull Through x 20

Face Pull x 20 

Day 126

A. Strength

Trap Bar Deadlift – Heavy Triple

B. Unilateral Movement (4 second Eccentric)

Bulgarian split squat (Goblet Hold) 3 x 6-12

C. Hip extension exercise

Cable Pull-throughs 3 x 10

D. Ground Based Abdominal Circuit

Sprinter sit-ups, V-ups, toe touches, hip thrusts

Perform 10-20 reps of each exercise and go through the circuit 2-3 times.

Rest 1-2 minutes between circuits.

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 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 94

A. Max Effort Movement

Box Squat (Heavy Triple)

B. Unilateral Movement 

Every 3 Minutes for 9 Minutes (3 sets),

Walking Lunges x 20

AbMat x 20

C. Hamstring/Posterior Chain

Cable Pull-Through (3 x 8-12)

D. Core

Three sets of,

Cable Weighted Crunch x 20

MedBall Slams x 20

Day 55

A. Squat

Every two minutes, for 10 minutes (5 sets):

Back Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

B. Squat

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 75%

C. Three sets, not for time, of:

Cable Pull Through x 10 reps
Rest 45 seconds
TRX Row x 10 reps
Rest 45 seconds
GHD Hip Extension with Arms in “Y” Overhead x 10 reps @ 2012
Rest 45 seconds

D. Row

10 x 300m/ 1 minute rest between efforts.

Day 15

A. Front Squat: (7 x 1)

Warm-up as needed. Build as heavy as possible. All reps at 85% or higher.

B. MetCon: "Burner" On The 2:00 x 5

10 Calorie Row 

5 Front Squats (135/95) 

AMRAP Double-Unders in Time Remaining 

C. Strict Chin-Ups (4 x 8-10)

D. Double Bent Over Dumbbell Row (3 x 10)

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

E. Superset:

Band Pull-Aparts (5 x 20)

Rest 30s

Cable Pull Through (4 x 10)

Rest 30s

F. Glute Hip Series: 

3 Rounds (Use a mini-band or Slingshot around the knees.) 

1 round consists of: 

10 Monster Walks F, B, L, R, 

10 Squat

10 Glute Bridges

Day 9

A.) Sprints

5 shuttles of: 10 yards and back + 20 yards and back (Demo)

B.) Plyometric 

6 x 4 Bench Hops

C.) Deadlift

Find a 3(RM) Deficit Deadlift

D.) Squat

Olympic Pause Squats (3 x 6) 

– pause for 2 seconds in the hole of each squat. 

E.) MetCon (Time) 

"Puck's Potion"

18-15-12-9-6-3 Reps: 

Pull-Ups

Medball Cleans (20/14) 

F.) Accessory

Cable Pull Through (3 x 15)

Day 178

A.) Front Squat (3-2-1-3-2-1-6) 

Rest 2 minutes between sets

80% x 3 

85% x 2

90% x 1

85% x 3

90% x 2

95% x 1

80% x 6

B.) Bulgarian Split Squat (3 x 8), across (each leg)

C.) Cable Pull Through (3 x 12), across

- Sub Banded Good Mornings (3 x 15-20) if you do not have a cable machine.

D.) Cable (or Banded) kneeling crunches (3 x 15)

E.) MetCon:

10 Rounds

200m row
30 Sec. rest

Off Season: Day 71

A.) Deficit Deadlift: Work up to a 3RM

– Stand on 45# plates. These can be done as sumo or traditional pulls.(Demo)

B.) Olympic Pause Squats 3 x 6

– Use high bar rack position and pause for 2 seconds in the hole of each squat. (Demo)

C.) Cable Pull Throughs 3 x 12

Sub any of the following (using same rep range):

- Swiss ball back bridge + leg curl (Demo)

- Glute-ham raises
- Romanian Deadlifts

- Russian KB Swings (heavy)

D.) Double DU “Annie”

For time:

100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups 

E.) Recovery Row

7 mins of easy rowing

F.) Couch Stretch

Spend 3 minutes/side

Snowmageddon

A.) Trap Bar Deadlift (5RM)

- Gradually RAMP up in sets of 5.
- You should reach your top end set (5RM) in 7-8 total sets.
- Ex. 155x5, 185x5, 205x5, 225x5, 245x5, 265x5, 285x5, 295x5
- NO GRINDING REPS.

B1.) Bulgarian Split Squat 3 x 8 (rest 30 seconds)
B2.) Paloff Press Iso Hold x 30 seconds *each side* (rest 60 seconds)

C1.) Cable Pull Throughs 3 x 10 (rest 30 seconds)
C2.) Barbell Rollouts 3 x 8 (rest 60 seconds)

-YES, the cable pull through's might get you some looks in the gym, but this is simple one of the best posterior chain exercises out there.

- If you do not have a cable machine, sub in heavy russian kettlebell swings.

D.) 2000m Row @ 70-75%