Day 46

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause Back 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 (Intervals) 

500m Row x 7; rest 1:15 (hard intervals – this is individual pacing) 

D. Accessory Work 

DB Single Arm Row (4 x 8-10)

Day 19

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

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 (10-10-5-3-3-3-1)

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

C. Strength Accessory Work

Three sets of,

12 Single Arm DB Row

12 Alt. DB Snatches

D. Pump

Three sets of,

12 Seated Row

20 Banded Tricep Push-downs

Day 17

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

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

Pause Back 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. Accessory Work

Three sets of,

10 Weighted Hip Extensions

50 Walking Lunges

30 Weighted Sit-ups

D. Giant Set

Three sets of,

12 Seated Row

10 Strict Chin-ups

15 Single Arm DB Row

Day 11

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

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

Pause Back Squat (10-10-5-3-3-3-3)

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

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Rows

10 Strict Pull-ups

15 DB Single Arm Rows

Day 7 (Squat Every Day)

A. Warm-Up

3 min bike

100 walking lunges

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

Pause Back Squat (10-10-5-3-3-3-3)

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Row

10 Strict Pull-ups

15 DB Single Arm Rows

Day 118

A. Bench

Bench Press (10-8-6-4-2-5-10)

B. Strength Superset

Four sets of,

DB Single Arm Row x 10
Band Pull Apart x 15 (2 sets overhead, 2 sets underhand)

C. Vanity Work

Three sets of,

Barbell Curl x 10
Stationary Dips x 15 (Sub bench dips)

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 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 48

A. Bench

Bench Press - 6RM

B. Horizontal Pulls

10-1 (each arm)

DB Single Arm Row

C. Accessory Work

3 Giant Sets of:

25 Hand Release Push ups

20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight

Move with purpose from movement to movement. Rest 2-3 mins between sets.

Day 30

A. Warm-up 

3 sets jumping jacks x 10 

3 sets agility ladder x length 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle 

2 sets of 20 yard carioca

2 sets of 20 yards backward run 

1 set of fire hydrants x 8

1 set of forward hip circles x 8 

1 set of backward hip circles x 8

1 set of side leg raise x 8

2 sets of band shoulder external rotation x 10

2 sets of band shoulder row x 10

2 sets of band pull-apart x 10 

B. Incline Bench 

Do 3 warmup sets of 5 reps.

Perform 4 sets of 10 with your 10 RM.

C. One Arm Dumbbell Row 

1 x 8 (warm-up) 

4 x 8 

D. Superset

Cable Tri-cep Push-down (4 x 12)

Dumbbell Hammer Curls (4 x 8)

E. Core Superset

Decline Sit-Up (3 x 15)

Med Ball Slam (3 x 20)

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 68

A. Squat

Pause Front Squat - Heavy single

- Hold bottom position for 5 seconds

B. Pulls

Weighted Chin Up (10-6-4-2-1)

In 5 sets, work up to today's 1RM.

C. Density

In 5 Minutes, accumulate 50 reps of Seated Rows

D. AMRAP x 15

15 Single Arm DB Row (each arm)
Max Strict Pull-Ups
15 Seated Row

E. Vanity

Accumulate 100 reps of Barbell Curls

Day 56

A. Squat

Pause Front Squat Heavy Single

B. Bench

Bench Press (10-8-6-4-4)

C. Accessory Work

Three sets of,

Single Arm DB Row x 10

Rest 30s

Band Pull-Aparts x 25

Rest 30s

D. Vanity Work

Three sets of,

Tricep Push-Downs (20 full reps + 20 1/4 reps)

Rest 30s

Cable Curls x 12

Rest 30s

Day 47

A. Squat

2 Front Squat + 2 Back Squat

B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

Ground to Overhead (135/95)

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots (20/14)

C. Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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 27

A. Squat

Pause Front Squat (Heavy Single)

B. Overhead Series

3 Reps Every 90 Seconds X 15 Sets 

(Warm-up as needed, On each movement build as heavy as possible.)

Sets 1-5 are Strict Press. 

Sets 6-10 are Push Press. 

Sets 11-15 are Push Jerk.

C. Neutral Grip Chin-Up (3 x 6-8)

Rest 2 minutes between sets. Add weight if able.

D. Single Arm Dumbbell Row (3 x 12)

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

E. Hip Extension (3 x 15)

Rest 90-120 seconds between sets. Add load as able.

Day 19

A.) Bench

Bench Press (8x3) @ 80%

B.) Three sets of, 

L-Seated DB Shoulder Press x 8
Rest 30s
Strict Chin-Up x 10
Rest 60s

C.) Accessory Work

10-1

Single Arm DB Row

Ex. 10 right arm, 10 left arm, 9 right arm, 9 left arm...down to 1

D.) MetCon (AMRAP) x 15 minutes

250m Row
15 Push-ups

Day 187

A.) Squats

Front Squat 7 x 1

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavy singles, not to necessarily max out. All 7 sets should be at 85% or higher.

B.) Pulls

EMOM x 10 minutes: Strict Pull-Ups

Pick reps you can maintain for all 10 sets consistently.

C.) Accessory

DB Single Arm Rows: 3 x 20/Side

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

D.) Band Shoulder Series: 4 sets for quality of,

Overhand Pull-Aparts x 10

Underhand Pull-Aparts x 10

Face Pull x 10

Day 172

A.) Incline Barbell Bench (3RM)

B.) DB Floor Press (2 x MAX)

C.) Single Arm DB Row (4 x 10)

C2.) Rehab Muscle Snatch (4 x 10)

D1.) Seated Row (3 x 10)

D2) MB Clench Push-Up (3 x 20)

E.) Dumbbell Shrugs (3 x 12) – Shrug up and back, not up and forward.

Day 162

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

Front Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by…

B.) Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps (Add 10lbs to last week)

C.) Four Sets of:

DB Bench Press x 6
-Rest 30s

DB Single Arm Row x 10
-Rest 60s

D.) Four Sets of:

Weighted Stationary Dips x 6

-Rest 30s
Strict Pull-Ups x MAX

-Rest 60s