12.17.17

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
12.16.17

In as few tabata intervals as possible as a 2-person team:
90 Thrusters 95/65
70 Burpee Box Jumps 24/20
50 Bar Muscle-ups
30 Power Cleans, 155/115lbs
1k Row

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Andrew Killion
12.15.17

12 Days of Christmas
Naughty Version:
1 Full Snatch, 155/105lbs
2 Muscle Ups
3 Thrusters, 155/105lbs
4 Burpee Box Jumps
5 Power Cleans, 155/105lbs
6 Pistols
7 Handstand Pushups
8 Wall Balls, 12/10ft
9 Chest to Bar Pullups
10 Deadlifts, 155/105lbs
11 Overhead KB Swings, 70/53
12 Weighted Lunges

Nice Version:
1 Strict Pullup
2 Burpee Box Jumps
3 DB Push Press, 25/15lbs
4 Pushups
5 Lateral Plate Hops
6 Weighted Lunges
7 KB Swings
8 Goblet Squats
9 Situps
10 Wallballs, 14/8lbs
11 KB Deadlifts
12/leg Mountain Climbers

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Andrew Killion
12.14.17

A.
18 minutes, on the minute:
1.) 4 Weighted Pullups
2.) 8 Bent Over Rows
3.) 16 Bent Over Flyes


B.
15 minutes, AMRAP:
6 Deadlifts, 275/185lbs
12 DB Push Press, 45/30lbs
18 Calorie Row

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Andrew Killion
12.13.17

A.
Clean Grip Deadlift
3-3-3-2-2-2-1

B.
10 minutes, AMRAP:
Row 1000m
AMRAP Wall Balls
....rest 3 minutes...
10 minutes, AMRAP:
75 Burpees
AMRAP KB Swings, 53/35lbs

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Andrew Killion
12.12.17

A.
12 minutes, OTM:
1.) 5-7 Power Cleans
2.) 20 Double Unders


B.
"8 Days of Hannukah"
8 rounds:
8 Deadlifts, 135/95lbs
8 Burpees
8 Box Jumps, 30/24
8 Hang Power Cleans, 135/95
8 Pullups
8 Handstand Pushups
8 Pistols
8 Ring Dips

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Andrew Killion
12.11.17

A.
Touch and Go Power Clean
3-3-3-2-2-2-2

B.
10 rounds:
30 seconds AMRAP:
1 Power Clean, 225lbs
2 Burpees Over the Bar
...rest 15 seconds...

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Andrew Killion
12.10.17

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
12.9.17

30 min AMRAP:
100 DB Thrusters, 50/35lbs
90 Med Ball Situps, 20/14lbs
80 Wall Balls
70 KB Swings, 53/35lbs
60 Burpees
50 Calories on the Rower
40 KB Lunges, 53/35lbs
30 Toes to Bar
20 Ring Dips
10 Chest to Bar Pull Ups

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Andrew Killion
12.6.17

A.
15 minutes, AMRAP:
7 Ring Dips
8 Unbroken Pullups
1 Turkish Get Up

B.
4 sets of:
90 seconds AMRAP:
4 Deadlifts, 275/185lbs
40 Double Unders
...rest 45 seconds...

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Andrew Killion
12.4.17

A.
Back Squat
6-6-6-4-4-4, 80%

B.
5 sets of:
3 minutes AMRAP:
12 Power Snatches, 95/65lbs
12 Calorie Row
12 Burpees
...rest 1 minute...

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Andrew Killion
12.3.17

21-15-9 reps for time of:
Toes to Bar
Ring Pushups
Overhead Squats 115/80lbs
...rest 5 minutes...
3 Rounds for time of:
30 Calorie Row
20 Overhead Swings 70/53lbs
5 Cleans, 185/125lbs
...rest 5 minutes...
5 Rounds for time of:
12 Burpees
12 Power Snatch, 95/65lbs
12 Chest to Bar Pullups

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Andrew Killion
12.2.17

"Championship Tag Team Gone Bad"
3 rounds:
2 minutes Max: Box Jumps, 24/20
2 minutes Max: Row Calories
2 minutes Max: Push Press, 135/95
2 minutes Max: Wall Balls, 20/14
2 minutes Max: Burpees
...2 minutes rest...
*Split up movements anyway you like*

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Andrew Killion
12.1.17

A.
Deadlift
5-5-4-4-4-3-3-3

B.
20 minutes, AMRAP:
10 Full Cleans, 155/105lbs
15 Burpees Over the Bar
20 Handstand Pushups

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Andrew Killion
11.30.17

A.
15 minutes, OTM:
1.) 5 Unbroken Power Snatches
2.) 7 Unbroken HSPUs
3.) 7 Unbroken Bounding Box Jumps

B.
21-15-9:
Push Press, 135/95lbs
Calories, Bike/Row
Front Squat, 135/95lbs

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Andrew Killion