4.25.18

A.
Power Jerk
3-3-2-2-1-1-1

B.
​​​​​​​2 Rounds:
20 Thrusters, 135/95lbs
20 KB Swings, 70/55lbs
20 Box Jumps

Read More
Andrew Killion
4.24.18

A.
Snatch Grip Deadlift
3-3-2-2-1-1-1, 110%

B.
"When Randy Met Cindy"
3 rounds:
25 Snatches, 75/55lbs
5 rounds of Cindy*
*5 Pullups, 10 Pushups, 15 Air Squats

Read More
Andrew Killion
4.21.18

In as few tabata intervals as possible as a 2-person team: 
100 KB Swings
500m Row
80 Thrusters 95/65
500m Row
60 Burpee Box Jumps 24/20
500m Row
40 Power Cleans, 155/115lbs
500m Row
20 Bar Muscle-ups
500m Row

Read More
Andrew Killion
4.19.18

A.
TNG Power Cleans
3-3-3-3-3

B.
5 minutes AMRAP:
1 Hang Power Cleans, 135/95lbs
1 Bar Facing Burpee
2 Hang Power Cleans
2 Bar Facing Burpees
3 Hang Power Cleans
3 Bar Facing Burpees
...continue as high as possible...

Read More
Andrew Killion
4.16.18

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

B.
8 sets of
40 seconds AMRAP:
8 Push Press, 135/95lbs
AMRAP Burpees
...rest 20 seconds

Read More
Andrew Killion
4.15.18

5 Rounds for time of: 
8 Power Cleans, 185/115lbs
6 Strict CtB Pullups
4 Push Jerks
...rest 5 minutes...
5 Rounds for time of: 
200m Run
2 Snatches, 185/115lbs
...rest 5 minutes...
For time: 
20-15-10-5:
Toes to Bar
Ring Dips
Overhead Lunging Steps, 95/65lbs

Read More
Andrew Killion
4.14.18

"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
4.12.18

A.
Clean Deadlift
8-8-8-8-8, 60%+

B.
Fight Gone Bad
3 rounds:
1 minute: Max Push press, 75/55
1 minute: Max Box Jumps
1 minute: Max Row Calories
1 minute: Max Wall Balls
1 minute: Max SDHP, 75/55
...1 minute rest...

 

Read More
Andrew Killion
4.10.18

A.
15 minutes, AMRAP:
5 Unb Power Snatches, 30%
5 Bounding Box Jumps
5 HSPUs
...rest 1 minute...

B.
8 minutes, ladder:
1 Deadlift, 315/205lbs
2 Toes to Bar
2 Deadlifts
4 Toes to Bar
3 Deadlifts
6 Toes to Bar
...continue as high as possible...

Read More
Andrew Killion
4.9.18

A.
Pullups
4-4-4-3-3
....followed by...
Tabata Banded Pullups

B.
18 minutes AMRAP:
20 Ring Rows
20 Calorie Row
20 Wall Balls

Read More
Andrew Killion
4.8.18

At 0:00 perform:
4 rounds
3 Deadlifts, 315/205
6 Burpee Box Jumps, 24/20
12 Ring Dips

At 10:00 perform:
4 rounds:
3 Front Squats, 225/135lbs
6 Muscle Ups
12/leg Pistols

At 20:00, perform:
4 rounds:
3 Push Press, 155/95lbs
6 Box Pushes
12 Chest to Bar Pullups

Read More
Andrew Killion
4.7.18

35 minutes AMRAP:
10 Burpees
200m Run
30 Wall Balls
40 Pushups
500m Row
40 KB Swings
30 Pullups
20 Alternating Pistols
10 Power Snatches, 95/65lbs

Read More
Andrew Killion