3.17.19

9-15-21 reps for time of: 
Power Snatch, 95/65lbs
Ring Dips
....rest 5 minutes...
4 Rounds for time of: 
500m Row 
20 Wallball Shots, 20/14lbs 
10 Deadlifts, 275/185lbs
...rest 5 minutes...
AMRAP 7 minutes of: 
12 Toes To Bar
10 Handstand Pushups
8 Overhead Squats, 135/95lbs

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Andrew Killion
3.15.19

A.
Build to (90%+) Front Squats
...then..
5 sets of 2 Pause Front Squats at 80%+

B.
4 rounds:
3 minutes on, 1 minute rest:
5 Deficit HSPUs, 8"/4"
5 Overhead KB Swings, 70/53lbs
5 KB OHS, 70/53lbs

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Andrew Killion
3.14.19

A.
In 4 working sets: 
Build to (90%+) Overhead Squats
...then..
5 sets of 2 Snatch Balance at 80%+

B.
20 minutes, AMRAP:
10 Chest to Bar Pullups
20 Unbroken Wall Balls 20/14
400m Run

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Andrew Killion
3.13.19

A.
3 rounds:
90 seconds on/ 15 seconds off:
Calorie Bike
KB Swings
DB Snatches
Wall Balls

B.
2 Rounds:
30 Power Snatches, 95/65lbs
30 Calorie Row

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Andrew Killion
3.12.19

A.
Push Press:
In 4 working sets: Build to 90%+
...then..
3 sets of 5 at 80%+ of 1RM.

B.
For Time:
1For Time:
100 American KB Swings, 70/50
100 Pushups
100 Situps
100 Air Squats

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Andrew Killion
3.11.19

A
Touch'n'Go Power Clean
Build to 2RM
...then...
4 sets of 3 at 85%

B.
7 minutes, AMRAP:
1 Deadlift, 315/225lbs
1 Strict Pullup
2 Deadlifts
2 Strict Pullups
3 Deadlifts
3 Strict Pullups
.... continue as high as possible

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Andrew Killion
3.10.19

4 Rounds for time of:
50 Double-unders
5/2 Strict Muscle Ups
...rest 5 minutes...
27-21-15-9 reps of:
Wall Ball Shot 20/14
Power Clean 75/55lbs
...rest 5 minutes...
3 Rounds for time of:
20 Calorie Row
10 Strict HSPUs
5 Clean & Jerk, 185/115lbs

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Andrew Killion
3.7.19

A.
5 rounds of:
60 on/15 off:
Calorie Row
Kettlebell Swings
Box Jumps
Burpees

B.
18-15-12-9-6-3:
Deadlift, 225/155lbs
Bike Calories
Box Jumps, 24/20"

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Andrew Killion
3.6.19

A.
Strict Press:
In 4 working sets: Build to 90%+
...then..
3 sets of 5 at 80%+ of 1RM.

B.
18 minutes, AMRAP:
6 Push Press, 155/105lbs
16 Pullups
60 Double Unders

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Andrew Killion
3.4.19

A.
Deadlift:
Build to (90%+) Deadlift
...then..
5 sets of 2 Deadlift at 80%+ of 1RM

B.
For Time:
50 Ring Dips
50 Thrusters, 95/65lbs
50 Calorie Row

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Andrew Killion
3.3.19

18-12-6 reps for time of:
Thruster 135/95
Pull-up, strict
...rest 5 minutes...
3 Rounds for time of:
400m run
20 Push-ups
20 Overhead Squats 95/65
...rest 5 minutes...
30-25-20 reps for time of:
Toes to Bar
Rowing Calories

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Andrew Killion
3.1.19

A.
2 rounds:
10 minutes on/ 5 minutes off:
Run 800m
80 Wall Balls
Max Burpees

B.
8 minutes, AMRAP:
5 Sumo Deadlifts, 285/205
8 Toes to Bar

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Andrew Killion
2.28.19

A.
Push Jerk:
In 4 working sets: Build to 90%+
...then..
5 sets of 2 at 80%+ of 1RM.

B.
"Mary"
20 minutes, AMRAP:
5 Handstand Pushups
10 Alternating Pistols
15 Pullups

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Andrew Killion