8.22.17

A.
Deadlift
2-2-1-1-1-1, 90%+

B.
5 rounds of:
2 minutes AMRAP:
Run 400m
AMRAP Deadlifts, 225/155
....rest 1 minute...
2 minutes AMRAP:
30 Wall Balls, 20/14lbs
AMRAP American KB Swings, 70/53lbs
...rest 1 minute...

Read More
Andrew Killion
8.21.17

18 minutes, OTM:
1.) 5 Overhead Squats, 70%
2.) 8 Alternating Pistols
3.) 4 Alternating DB Full Snatch

10 minutes, AMRAP:
20 Calorie Row
10 Power Cleans, 135/95lbs

Read More
Andrew Killion
8.20.19

Begin at 0:00
Amrap 12 minutes of: 
1 Round of "Mary" 
1 Round of "DT" 

Begin at 18:00
For time: 
400m run
30 Calories, Rowing
20 Burpees over rower

Begin at 30:00
4 Rounds for time of: 
3 Squat Cleans 205/135
15 Kettlebell Swings 53/35
45 Double-unders

Read More
Andrew Killion
8.19.17

30 minutes AMRAP:
10 Power Cleans, 155/95lbs
20 Calorie Bike
30 Overhead KB Swings
40 Air Squats
50 Double Unders
*Partners Alternate Movements, not reps*

Read More
Andrew Killion
8.15.17

A.
18 minutes, OTM:
1.) High Hang + Mid Hang + Low Hang Snatch
2.) 6-8 Chest to Bar Pullups
3.) 6 Calorie "Arms and Body" 

B.
"Jackie"
For Time:
1000m Row
50 Thrusters, 45lbs
30 Pullups

Read More
Andrew Killion
8.13.17

3 Rounds for time of:
15 Toes to Bar
12 Box Jumps 24/20
9 Overhead Squats 155/105
...rest 5 minutes...
9-15-21 reps for time of:
Power Clean 135/95
Handstand Push-up
...rest 5 minutes...
For time:
50 Hang Muscle Snatches, 75/55
40 Strict Pullups
30 Back Squats 225/155*
*use a rack

Read More
Andrew Killion
8.12.17

For Time:
40 Clean and Jerks, 135/95lbs
Partner rows 250m

30 Thrusters, 135/95lbs
Partner Runs 200m

20 Full Snatches, 135/95lbs
Partner Bikes 15cals

10 Rounds of Cindy
Partner does 10 Burpees

*Partners MUST switch as soon as someone finishes the "cardio" portion*

Read More
Andrew Killion
8.10.17

A.
4 rounds, not for time:
5-8 Overhead Squats, 70%
8-10 Handstand Pushups
8-10 Pistols

B.
7 Rounds:
7 Deadlifts, 225/155lbs
7 Burpees over the Bar

Read More
Andrew Killion
8.8.17

A.
Push Press
4-4-4-3-3-3, 70%

B.
3 sets of:
5 min AMRAP:
9 Hang Power Cleans, 135/95lbs
6 Burpees
3/leg Weighted Lunges
...rest 1 minute...

Read More
Andrew Killion
8.7.17

A.
Front Squat
5-5-4-4-4-3-3, 70%

B.
3 rounds of
3 minutes AMRAP:
3 Unbroken Power Cleans, 135/95lbs
6 Unbroken Handstand Pushups
12 Unbroken Wall Balls
...rest 1 minute...

Read More
Andrew Killion
8.6.17

30 Calories, Assault Bike
10 Clean & Jerks, 185/135
...rest 5 minutes...
3 Rounds for time of: 
15 Front Squats, 185/135lbs
5 Rope Climbs, 15 ft
...rest 5 minutes...
3 Rounds for time of: 
15 Toes To Bar
15 Deadlifts, 185/135lbs
15 Handstand Push-ups

Read More
Andrew Killion
8.5.17

40 minutes AMRAP:
40 KB Swings, 70/53lbs
40 Wall Balls, 20/14lbs
40 Walking Lunges, 70/53lbs
40 Pullups
40 Thrusters 95/65lbs
40 Burpees
40 Calorie Row
40 Overhead Squats
40 Toes to Bar
40 Ring Dips

*Partner workout, partition as needed. 

Read More
Andrew Killion
8.4.17

A.
Deadlift
6-6-6-5-5-4-4, 60%

B.
2 rounds of:
4 minutes AMRAP:
750m Row
AMRAP Power Cleans, 135/95lbs
....rest 2 minutes...
4 minutes AMRAP:
800m Run
AMRAP KB Thrusters, 70/53lbs
...rest 2 minutes...

Read More
Andrew Killion
8.3.17

A.
18 minutes, OTM:
1.) 5-7 Power Cleans
2.) 20 Double Unders
3.) 3/side DB Overhead Squat

B.
10 minutes, AMRAP:
7 Front Squats, 135/95lbs
14 Burpees
21 Deadlifts

Read More
Andrew Killion