10.21.17

For Time:
800m Farmer's Carry, 50/35lb KB
600 Double Unders
400 Russian KB Swings,
200 Wall Balls, 20/14
*Split repetitions anyway you like*

Read More
Andrew Killion
10.17.17

A.
15 minutes, OTM:
1.) 2 Snatch Balances, 80%
2.) 4 Handstand Pushups
3.) 30 Double/Triple Unders

B.
2 rounds:
30 Alternating DB Snatch, 45/30lbs
30 Weighted Box Jumps, 24/20"
30 Walking Lunges

Read More
Andrew Killion
10.16.17

A.
8 sets of:
3 Clean Deadlifts + 2 Hang Cleans + 1 Jerk

B.
5 minutes, AMRAP:
1 Power Clean, 135/95lbs
1 Burpee
2 Power Cleans
2 Burpees
3 Power Cleans
3 Burpees

Read More
Andrew Killion
10.14.17

"Hell's Bells"
21-15-9:
Calorie Row
Thrusters, 95/65lbs
Box Jumps
*partner hold KBs Overhead 55/35lbs*
21-15-9:
Calorie Bike
Sumo DL High Pull
*partner hold KBs at Sides 55/35lbs*
21-15-9:
Burpee Pullups
Handstand Pushups
*partner hold KBs in Front Rack55/35lbs*

**Each time the KBs leave the designated "postition" both partners do 5 burpees and then switch from holding to doing"

 

Read More
Andrew Killion
10.13.17

A.
Weighted Pullups
8-8-8-6-6
.....
In as few sets as possible:
100 Bent Over Rows, 50% BW

B.
18 minutes, AMRAP:
20 Thrusters, 135/95lbs
20 Burpees
 

Read More
Andrew Killion
10.11.17

A.
15 minutes, OTM:
5 Thrusters, 60% (Front Squat)
5/leg Pistols

B.
12 minutes, AMRAP:
5 Deadlifts, 255lbs/175lbs
10 Box Jumps, 24/20"
15 Air Squats

Read More
Andrew Killion
10.10.17

A.
6 sets, build to max:
1 Strict Press + 2 Push Press + 3 Push Jerks

B.
10 sets of:
30 seconds:
1 Full Snatch, 155/95lbs
AMRAP: Double Unders
....15 seconds rest...

Read More
Andrew Killion
10.8.17

At 0:00 perform:
100 Russian KB Swings, 70/53lbs
75 Wall Balls
50 Pushups

At 10:00 perform:
50 Thrusters, 95/65lbs
75 Jumping CtB Pullups
100 Alternating Lunges, 70/53

At 20:00, perform:
750m Row
50 Push Press, 95/65lbs
25 Strict Pullups

Read More
Andrew Killion
10.7.17


36 minutes, on the minute
Partners Alternate every movement

First 12 minutes, on the minute:
2 Box Pushes
4 Calorie Bike
6 Thrusters, 95lbs/65lbs

Second 12 minutes, on the minute:
3 Wall Walks
5 Burpees over the Bar
7 Hang Cleans, 95lbs/65lbs

Third 12 minutes, on the minute:
4 Burpee Pullups
6 Weighted Walking Lunges
8 Hang Power Snatches, 95/65lbs

*if you fail to complete in under a minute rest for the next minute*

Read More
Andrew Killion
10.5.17

A.
18 minutes, OTM:
1.) 8 Hang Power Clean, 60%
2.) 4 Ring Muscle Ups
3.) 2 Turkish Getups

B.
5 sets of
90 seconds on:
3 Thrusters, 135/95lbs
6 Pullups
...rest 30 seconds....

Read More
Andrew Killion
10.2.17

A.
Push Press
10-8-6-6, 60%+

B.
3 sets of:
5 minutes AMRAP:
6 Full Snatch, 135/95lbs
6 Burpee Box Jumps
6 Strict Pullups
...rest 2 minutes...

Read More
Andrew Killion