7.17.18

A.
Box Squat:
Establish a 10RM For The Day.

B.
Repeat 5x's:
(3 Minute Cap)
12/10 Calorie Bike
10 Burpee box jumps 24/20"
Rest until next round begins

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Andrew Killion
7.16.18

A.
15 minutes,OTM:
1.) 3-5 Hang Squat Cleans
2.) 5-10 C2B Pull Ups
3.) Handstand Hold

B.
For Time:
15 Clean and Jerks 95/65lbs
3 Rounds Of Cindy
12 Clean and jerks 115/85lbs
3 Rounds of Cindy
9 Clean and Jerks 135/95lbs
800m Run

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Andrew Killion
7.15.18

5 Rounds for time of:
5 Push Press 135/95lbs
3 Bar Muscle Ups
...rest 5 minutes...

5 Rounds for time of:
10 Cal Bike
10 Hang Squat Snatch 95/65lbs
...rest 5 minutes...

For time:
5 Rounds of:
5 Defecit HSPU 8"/4"
10 Toes To Bar
20 Alternating Pistols

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Andrew Killion
7.14.18

Partner Workout For Time:
800m Relay Farmer Carry 53/35lbs
60 Alternating Box Jumps 24/20
40 Synchronized Burpees over bar
20 Alternating Clusters 135/95lbs

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Andrew Killion
7.13.18

A.
Clean From The Hip:
Establish a 5RM For The Day.

B.
15 Minute AMRAP:
10 Russian KB Swings 70/53lbs
5 Chest-2-Bar Pull Ups
10 Goblet Squats 70/53lbs
5 Toes-2-Bar
200m Run

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Andrew Killion
7.12.18

A.
Sumo Deadlift:
Establish a 10RM For The Day.

B.
FOR TIME:
150 Calorie Row
Every 2-Minutes Stop and Perform 10 Alt Front Rack Lunges 115/85lbs

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Andrew Killion
7.11.18

A.
Front Squat:
Establish a 10RM For The Day.

B.
STATION ROTATION:
(Work:Rest 45:45)
3 Rounds of:
Max Burpee Over Bar
Max Cal Bike
Max Power Clean & Jerk 135/95

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Andrew Killion
7.9.18

A.
Bench Press:
Establish a 10RM For The Day.

B.
15 Minute AMRAP:
3 Strict Pull Ups
6 Ring Dips
9 Alternating Box Step Ups (each leg) 24/20

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Andrew Killion
7.8.18

At 0:00 perform:
3 Rounds of:
10 Hang Power Cleans 115/85lbs
8 Front Squats 115/85lbs
6 Shoulder to Overhead 115/85lbs
(Rest until next section)

At 10:00 perform:
3 Rounds of:
5 Ring Muscle Ups
10 Ring Dips
15 Burpees

At 20:00, perform:
800m Run
50 Russian KB Swings 53/35lbs
800m Run

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Andrew Killion
7.7.18


PARTNER WOD:
25 Minute AMRAP:
15-12-9
Thrusters 75/55lbs
Toes-2-Bar
(Every time you and your partner complete 15-12-9 you both run The Uhaul Loop. Workout begins with Partner Run together)

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Andrew Killion
7.6.18

A.
Deadlift:
Establish a 10RM For The Day.

B.
For Time:
80 Alt. Dumbbell Snatch 50/35lbs
(Starting with 20 DU, stop and perform 20 DU EMOM until you complete all dumbbell snatches)

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Andrew Killion
7.5.18

A.
Back Squat:
Establish a 10RM For The Day.

B.
5 Rounds of:
(2 Minute Work:1 Minute Rest)
AMRAP of:
10 Dumbbell Box Stepover 50/35lbs and 24"/20"
10 Dumbbell Hang Power Cleans 50/35lbs
10 Dumbbell Front Squats 50/35lbs

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Andrew Killion
7.4.18

4th of July WOD:
800m Run With Wall Ball
then...
4 Rounds:
17 Burpee Box Jump Over 24"/20"
17 C2B Pull Ups
17 American KB Swings 70/53lbs
17 Wall Ball Shots 20/14lbs
44 Double Unders
then...
800m Run With Wall Ball

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Andrew Killion
7.3.18

A.
Push Press:
Establish a 10RM For The Day.

B.
5 Rounds For Time:
10 Dumbbell Thrusters 50/35lbs
12 Toes-2-Bar
20 Calorie Row

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Andrew Killion
7.2.18

A.
Snatch from the Hip:
Establish a 5RM For The Day.

B.
12 Minute AMRAP:
6 Ring Muscle Ups
12 Hang Power Snatch 95/65lbs
24 Ab-Mat Sit ups

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Andrew Killion
7.1.18

Running Clock:

0:00-10:00
Max Unbroken Wall Ball Shots 20/14lbs
(25 DU every time you rest/break)

10:00-20:00
Max Cal Row
(10 Burpees over the rower every 20 Calories)

20:00-30:00
Max Box Jump Over 24/20”
(200m Run every 2 minutes)

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Andrew Killion
6.30.18

PARTNER WOD:
Part 1:
1 Mile Run
Max Calorie Row
Rest 5 Minutes then…

Partner Cindy: 20 Minute AMRAP
Alternate each round
5 Pull Ups
10 Push Ups
15 Air Squats

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Andrew Killion
6.28.18

A.
Clean & Jerk:
Establish a new 1RM

B.
Death by Thrusters 95/65:
EMOM For As Long As Possible
Start with 1 Thruster
Increase Every Minute Until You Fail To Complete That Number of Thrusters in The Minute. 


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Andrew Killion