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 39

A. Squat

Back Squat - Work up to a 5RM

B. Bench

Bench Press - Work up to a 2RM

C. Superset

Close Grip Bench Press - 3 × 20 

Rest 30s

DB One Arm Row - 4 × 10 across each side

Rest 30s

Day 31

A. Squat

Front Squat (5 x 5) @ 75%

B. Bench

Bench Press (5 x 5) @ 75%

C.) Bench

Close Grip Bench Press (3 x 20, across)

D.) Row

Single Arm DB Row (10-1, across)

Ex. 10 reps right arm, 10 left, 9 right, 9 left... no rest.

Day 100

A.) Track Session

a.) 4×6 Facing Hurdle Hops (demo)

b.) 4 x 10-20 yard out and back Shuttle, rest as needed

c.) 300 yard Shuttle, 3×50 yards out and back

rest 5 minutes

d.) 300 yard Shuttle, 1×50, 1×100 yards out and back

e.) 4 sets of stadium stair runs (touch every step)

B.) Bench Press

1.) Work up to a 2RM

2.) 3×20 Close Grip

C.) Accessory

1-arm DB Bent Over Row: (4×10), across 

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups: 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps
3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO

Off Season: Day 66

Warm-Up

Double-banded Bent-over Rear Delt hold 

(Hold for 10-30sec, then rest for 10-30sec. Repeat 3-4X.)

Strength

A.) Bench Press (2RM)

B.) Close Grip Bench 3 x 20, across

C.) DB One Arm Row 4 ×10, across

Gymnastics

D.) Three sets of:

Stationary Dips x 15-20
Rest 90 seconds
Weighted Plank Hold x 60 seconds
Rest 90 seconds

Accessory Work

E.) 3 x 20 Band Pull aparts
F.) 3 x 20 Reverse DB Flyes