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 35

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. Bounding

5 x 5 Tuck Jumps (Demo)

C. Strength

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.

D. MetCon (Time)

1000m Row, into:

4 RFT:

20 KBS (70/50)
60 Double Unders

Then, 1000m Row

Day 11

A. Row

3 x 500m, 1 minutes rest between efforts

B. Strength

Every 2 minutes for 16 minutes,

3 Front Squat + 3 HSPU or :15 Handstand Hold

C. MetCon (Time)

75 Kettlebell Swings (53/35)
150 Double Unders (300 Singles)
75 Kettlebell Swings (53/35)

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 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 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 97

A. Row

4 x 500m/1 min rest between efforts

B. Strength

Every :90 for 10 Rounds:

2 Rep Front Squat (Work up)

C. MetCon (AMRAP) x 12 Minutes

10 KBS (70/53)
60 Double unders
6 10m Shuttle sprints** 

**(every turn around counts as a rep)**

Day 1 (New Training Cycle)

A.) Bench

Bench Press (5 - 4 - 3 - 2 – 1)

B.) EMOM x 15 Minutes:

Minute 1 - 7 Bench Press (185/135)

Minute 2 - 40 Double-Unders

Minute 3 - 15 AbMat Sit-Ups

C.) Four Rounds for Time:

10 DB Push Press (50/30) 

10 DB Forward Lunges (50/30) 

10 Burpees 

10 KB Swings (70/53)

Day 186

A.) Four sets, not for time of:

DB Bench Press x 10

Pendlay Row x 10 (demo)
Push-ups x 10
Side Elbow Plank Crunches x 10 (each side)

B.) MetCon (AMRAP) x 8 minutes

10 Burpees 

10 KBS (70/53)

2 minute rest into:

MetCon (AMRAP) x 5 minutes

30 Double Unders

10 KB SDLHP (70/53)

Day 185

A.) Clean & Jerk

1 RM Power Clean and Jerk

B.) Squats

6×6 Front Squats, across

C.) For time

1,000m Row

followed by 6 RFT of:

9 C2B Pull-Ups
9 KBS (70/53)

9 Front Squats (135/95)

Day 160

A.) Three sets, not for time of:

Double Unders x 50
Handstand Hold x 30s
Hollow Rocks x 12

B.) MetCon (Time): 10 Rounds for time of:

250m Row
10 DB Snatches (75/50)

C.) Every minute, on the minute x 20 minutes:

Odd: 10 Push Press (95/65)
Even: 12 KBS (53/35)

D.) Mobility

Couch Stretch x 2 minutes per side

Day 112

A.) “Helen”

3 RFT:

400m Run
21 KBS (53/35)
12 Pull ups

B.) Clean 

Work up to today's heavy single

C.) Three sets of:

Hip Extension/Leg Curl (3 x 12)

Med Ball Slam (3 x 20)

-Rest 60s

D.) Five rounds, for quality

20 Hip Extensions

10 Goblet Squats (53/35)

Day 110

A.) Snatch Complex

5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

B.) Squats

10×3 Front Squats, across

C.) Pull ups

3 sets of 20 unbroken C2B Pull ups, rest as needed between sets

D.) For Time:

21 Front Squats (135/95)
21 KBS (70/53)
400m Run
15 Front Squats (135/95)
15 KBS (70/53)
400m Run
9 Front Squats (135/95)
9 KBS (70/53)
400m Run

Day 105

A.) Every 2 minutes, on the minutes for 7 rounds (14 minutes):

5 Power Cleans (70%)

30 DU
7 Strict Pull-ups

B.) Press

Behind the Neck Split Press – Work up to a heavy set of 2

For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead. Demo

C.) For time:

20 Thrusters

20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat

*Every minute, on the minute complete 5 Burpees.*

Guys: 95#

Girls: 65#

Day 97 (Track Session)

Track Session:

800m run

50 Goblet Squats (53/35)
600m run
40 KB Swings (53/35)
400m run
30 Alt. KB Snatch (53/35)
200m run
20 Alt.Walking Lunges (Goblet hold on KB) (53/35)
100m run

Off Season: Day 55

A.) Clean and Jerk

Every Minute, on the minute for 12 minutes:

Hang Squat Clean + Jerk (1+1)

Minutes 1-4 @ 75%

Minutes 5-8 @ 80%

Minutes 9-12 @ 90% 

B.) Squats

1. Back Squat 2×3 (across or climbing, athletes choice)
2. Front Squat 3×2 (across or climbing, athletes choice)

C.) MetCon

For Time:
1K Row

-immediately followed by- 

21-15-9 of:

KBS (70/53)

Burpees 

D.) Accessory Work

100 Face Pulls
100 Band Pull aparts