Day 50

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Pause Back 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

Take 12 minutes to find today's 3RM Push Press

D. MetCon (Time)

75 KB Swings (53/35)

-into-

3 Rounds of,

10 Shoulder 2 Overhead (95/65)
10 Hang Squat Clean (95/65)

-into-

30 Burpees

Day 48

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 (Partner)

AMRAP # 1 (7 minutes)

Partner 1: Max Plank Hold
Partner 2: 12 Wall Balls

— Rest 3 min —

AMRAP # 2 (7 minutes)

Partner 1: Max Double Unders
Partner 2: 4 Bear Complex (95/65)

— Rest 3 min —

AMRAP # 3 (7 minutes)

Partner 1: Max Burpees
Partner 2: 12 Calorie Row

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 28

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

Overhead Squat (20, 3, 3, 3, 1, 1, 1)

C. MetCon (AMRAP)

EMOM x 10 minutes,

200m/175m row

–REST 1 MIN–

Metcon (AMRAP)

EMOM x 10 minutes,

10/8 Lateral burpee over rower

Day 21

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

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. Strength

Snatch Grip Deadlift - Heavy Triple

D. MetCon (AMRAP) x 12 minutes,

10 Burpees

25 Double Unders

Day 5 (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

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

  

C. Strength

Deadlift - Triples up to today's Heavy Single

  

D. MetCon (AMRAP) x 10 Minutes,

20 DB Snatch (70/50)

10 Burpees

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 20

A. Strength

EMOM x 15 Minutes

Minute 0-5: 3 Strict Press

Minute 6-10: 2 Push Press

Minute 11-15: 1 Split Jerk

B. MetCon (Time)

Complete 7 rounds for time (courtesy CF main site):

7 Power Clean (95/65)

7 Thrusters (95/65)

7 Bar Facing Burpees

Day 7

A. Strength

Front Squat – 3RM with 2 second pause each rep + 2×3@ 90%

B. MetCon (EMOM)

Every minute, on the minute x 16 minutes:

7/6 Cal Row + 7/6 burpees = each minute 

Day 3

Warm-Up:

Fish Game on Rower x 2 sets

A. Strength (Every 90 seconds until today's MAX)

1 Snatch

B. Test (Time)

20 Squat Snatch @ 77% of "A"

C. Superset

Four sets of,

Romanian Deadlift x 5; 2020, rest 30 sec

Dumbbell Strict Press x 8; 21x1, rest 60 sec

D. EMOM x 20 Minutes

Odd: 12/10 Burpees

Even: Row 150m

Day 129

A. Squat

Back Squat - Heavy set of 5

B. Squat

Front Squat - Heavy set of 5

C. MetCon (EMOM)

Odd: 30 Double Unders + 10 KB Swings (53/35)
Even: 12 Burpees

Day 119

A. Skill

EMOM x 12 Minutes

2 Squat Cleans, not Touch & Go

B. Skill

6 sets of,

Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + BN Jerk)

C. MetCon 

EMOM x 12 Minutes

Even: 40 Double Unders
Odd: 12 Burpees

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 96 (Active Recovery)

A. MetCon (EMOM) x 10 minutes

10 Burpees over the Rower

B. Conditioning

5x300m Row, 1 min rest

Day 94

A. Strength

3×10 Back Squats

B. Skill

4 sets of 12-15 unbroken Kipping HSPU*, rest as little as needed to get the next set, but you must get at least 12 reps.

*Sub 4 sets of 12-15 L-Seated DB Shoulder Press*

C. Conditioning

3 Rounds for time of,

400m Run
21 Burpees

Day 89

A. Strength

8 x 1 Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B. Accessory Work

3x10 Strict Overhead Press @ 65%

Rest 2 minutes between sets.

C. MetCon (Time)

EMOM x 12 minutes,

ODD: 10 Alternating DB Snatch (70/45)

EVEN: 12 Wall Balls (20/14)

D. MetCon (AMRAP)

As many rounds as possible in 12 minutes of,

15/12 Calorie Row
15/12 Ring Dips

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 82

A. MetCon

"Fortitude"

EMOM x 30 minutes

Minute 1: 15/12 Calorie Row
Minute 2: 15/12 Burpees

B. *Skill*

EMOM x 15 minutes

3 Unbroken Bar Muscle-Ups

*Choose your own GOAT to work on*