1.17.19

A.
Power Snatch From The Hip:
3-5 sets of 5 at 65%+ of 1RM.

B.
3 Rounds for Time
20/leg Lunge
25 Push-up
30/25* Lateral Bar-Hop
*(Over+Back=1)

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Andrew Killion
1.16.19

A.
Snatch Grip Deadlift:
3-5 sets of 10 at 65%+ of 1RM.

B.
3 Rounds for Time
In 4 Minutes
Row 500m, then AMRAP
10 Medball Clean (20/14)
10 Ring Dip
-Rest 1 Minute-

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Andrew Killion
1.15.19

A.
Box Squat:
3-5 sets of 10 at 65%+ of 1RM.

B.
For Time:
9/side Kettlebell Snatch (53/35)
9 Bar Muscle-up
7/side Kettlebell Snatch (53/35)
7 Bar Muscle-up
5/side Kettlebell Snatch (53/35)
5 Bar Muscle-up
3/side Kettlebell Snatch (53/35)
3 Bar Muscle-up
1/side Kettlebell Snatch (53/35)
1 Bar Muscle-up

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Andrew Killion
1.14.19

A.
EMOM for 12 Minutes
Mins 1-2: Muscle-up Transition Drills
Min 3: Sotts Press, 5 Reps

B.
Diane
21-15-9
Deadlift (225/155)
Handstand Push-up

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Andrew Killion
1.11.19

A.
Clean From The Hip:
3-5 sets of 5 at 65%+ of 1RM.

B.
AMRAP in 7 Minutes
3 Deadlift (275/185)
9 Knees-to-Elbows
27 Double-under

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Andrew Killion
1.10.19 | 14.2/15.2

A.
Sumo Deadlift:
3-5 sets of 10 at 65% of 1RM.

B.
14.2 & 15.2
In 3 Minutes
2 Rounds of
10 Overhead Squat (95/65)
10 C2B Pull-up
In 3 Minutes
2 Rounds of
12 Overhead Squat (95/65)
12 C2B Pull-up
In 3 Minutes
2 Rounds of
14 Overhead Squat (95/65)
14 C2B Pull-up
...
Continue in this fashion, adding 2 reps per movement every 3-min segment. If you complete 2 rounds of OHS and C2B, rest until the 3:00 interval is up.

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Andrew Killion
1.9.19

A.
Front Squat:
3-5 sets of 10 at 65%+ of 1RM.

B.
AMRAP in 19 Minutes
3 Rounds of
10 Hang Power Clean (75/55)
10 Push Press (75/55); then
3 Rounds of
50 Double-under
10 Burpee

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Andrew Killion
1.8.19

A.
For 12 Minutes
Overhead Squat, 5 Reps @ 80%
7-10 Ice Cream Maker
10 Hollow Rock + 10 Superman Rock
*For quality, not for rounds + reps; aim to complete 3-4 total rounds

B.
3 Rounds for Reps
1 Minute Bike Cals
Rest 1 Minute
1 Minute Russian Kettlebell Swing (70/53)
Rest 1 Minute

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Andrew Killion
1.7.19

A.
Push Press:
3-5 sets of 10 at 60%+ of 1RM.

B.
3 Rounds for Time
Row 350m
30 Lunge
20 Sit-up
10 Push
10 Box Jump-Over (24/20)
10 Push-up
20 Sit-up
30 Lunge

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Andrew Killion
1.5.19

A.
With a Partner, For Time
7 Squat Snatch (155/105)
11 Ring Muscle-up
100 Double-under, each
11 Ring Muscle-up
7 Squat Snatch (155/105)
-Rest 3:00-
21 Power Clean (135/95)
18 Front Squat (135/95)
15 Jerk (135/95)
-Rest 3:00-
80 Lateral Bar Hop, each
60 Toe-to-Bar

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Andrew Killion
1.4.19

A. Failure Test: Muscle-up
AMRAP in 3 Minutes
Rest 2 Minutes
EMOM for 5 Minutes
Parallet Pass-Through, :40

B.
4 Rounds for Reps
1 Minute of Each
Row (Calories)
Thruster (75/55)
Row (Calories)
Handstand Push-up
-Rest 1 Minute-

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Andrew Killion
1.2.19

A.
Strict Press
3-5 Sets of 10 @ 60% of 1RM

B. ”Nate”
AMRAP in 20 Minutes
2 Ring Muscle-up
4 Handstand Push-up
8 Kettlebell Swing (70/53)

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Andrew Killion
1.1.19

A.
Deadlift
3-5 Sets of 10 @ 65% of 1RM

B.
4 Rounds for Reps
AMRAP in 3 Minutes
Row 500m then
Max Reps Burpee over the Rower
Rest 1 Minute

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Andrew Killion
12.30.18

AMRAP 7 minutes of: 
7 Burpees, lateral 
7 Clean-and-Jerk, 95/65
1 Rope Climb, 15 ft 
...rest 5 minutes...
AMRAP 7 minutes of: 
15 Air Squats 
5 Deadlifts, 275/185
5m Handstand Walk 
...rest 5 minutes...
AMRAP 7 minutes of: 
12/9 Calorie Bike 
6 Hang Power Snatch, 115/80
6 Overhead Squats, 115/80

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Andrew Killion
12.29.18

"Chutes and Ladders"

30 minutes AMRAP:
21 KB Swings, 70/53lbs
18 Wall Balls, 20/14lbs
15 Calorie Row
12 Thrusters, 95/65lbs
9 Burpees
12 Thrusters, 95/65lbs
15 Calorie Row
18 Wall Balls, 20/14

*partners alternate every movement*

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Andrew Killion