11.20.18

A.
Front Squat:
3-5 sets of 3 at 80%+ of 1RM.

B.
4 Rounds of:
(2 Minutes Work: 2 Minutes Rest)
25/20 Cal Row
Max Wall Ball Shots 20/14lbs

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Andrew Killion
11.19.18

A.
Power Clean From Above Knee:
3-5 sets of 3 at 70%+ of 1RM.

B.
3 Rounds For Time:
20 Alt. DB Snatch 50/35lbs
20 Toes-2-Bar

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Andrew Killion
11.18.19

Begin at 0:00
2 Rounds:
7 Burpee Ring Muscle Ups
5 Hang Squat Cleans 165/115lbs

Begin at 10:00
2 rounds
20 Cal Row
15 Deadlifts 165/115lbs
10 Shoulder To Overhead 165/115lbs

Begin at 20:00
2 Rounds:
100 Double Unders
10 Cal Bike
10 Front Squats 165/115lbs

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Andrew Killion
11.17.18

30 mins AMRAP:
(Alternate Each Movement)
Minutes 1-10:
Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

Minutes 10-20:
(Alternate Each Movement)
“DT-RAP”
12 Deadlifts
9 Hang Cleans
6 Shoulder-2-Overhead
155/105lbs

Minutes 20-30:
(Alternate Each Round)
14.1 Open Workout
15 Power Snatches 75/55lbs
30 Double Unders

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Andrew Killion
11.16.18

A.
Power Snatch From Above Knee:
3-5 sets of 3 at 70%+ of 1RM

B.
4 Rounds Of:
12 Horizontal Ring Rows
12 Alt. DB Snatch 50/35lbs
25 Ab-Mat Sit Ups

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Andrew Killion
11.15.18

A.
Deadlift
3-5 sets of 3 at 80%+ of 1RM

B.
For Time:
(15 Minute CAP)
40 Wall Ball Shots 20/14lbs
5 Hang Power Cleans 135/95lbs
30 Wall Ball Shots 20/14lbs
10 Hang Power Cleans 135/95lbs
20 Wall Ball Shots 20/14lbs
15 Hang Power Cleans 135/95lbs
10 Wall Ball Shots 20/14lbs
20 Hang Power Cleans135/95lbs

(5 Toes-2-bar everytime you break a set)

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Andrew Killion
11.13.18

A.
15 Minute AMRAP::
1.) 1-2 Rope Climbs
2.) 30-60 Second Handstand Hold
3.) 50-100ft. Single Arm KB Carry

B.
15 Minute Max REPS:
Minute 1-5:
Max Bike Cals
Minute 5-10:
Max Row Cals
Minute 10-15:
Max Burpee to 6” Reach

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Andrew Killion
11.12.18

A.
Strict Press:
3-5 sets of 3 at 80%+ of 1RM.

B.
5 Rounds For Time:
30 Russian KB Swings 53/35lbs
15 Shoulder-2-Overhead
115/80lbs
60 Double Unders

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Andrew Killion
11.11.18

12-9-6 reps for time of:
Back Squat 225/155lbs
Toes-2-Bar
Box Jumps 24/20
...rest 5 minutes...

2 rounds of:
10 Hang Squat Snatch 135/95
Uhaul Loop Run
...rest 5 minutes...

For Time:
20 Burpee Ring Muscle Ups

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Andrew Killion
11.10.18

Partner WOD:
30mins AMRAP:
(alternate Each Movement)
50 Double Unders
20 Alt. DB Snatch 40/25lbs
20 DB Goblet Squats 40/25lbs
20 Wall Ball Shots 20/14lbs
200m Medball Carry 20/14lbs
10 Double Taps (Pull Up+Toe-2-Bar)
10 Burpee Box Jump-over 24/20”

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Andrew Killion
11.9.18

A.
Snatch Grip Deadlift:
3-5 sets of 5 at 60%+ of 1RM.

B.
For Time:
30 Devils Press 50/35lbs
30 DB Box Step Over 50/35lbs 24”/20”

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Andrew Killion
11.8.18

A.
Box Squat:
3-5 sets of 5 at 70%+ of 1RM.

B.
Minute 0:00-5:00:
(For Time)
21-15-9
Box Jump-over 24”/20”
Wall Ball Shot 20/14lbs

Minute 5:00-10:00:
(For Time)
15-12-9
Burpee over the bar
Thruster 95/65lbs
(5 pull ups every time you break a set)

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Andrew Killion
11.7.18

A.
18 Minute AMRAP:
6-10 Alt. Weighted Pistols
2-3 Skin the Cat
2-4 Turkish Get-ups

B.
For Time:
3-6-9-12-15-18-21
Russian KB Swing 70/53lbs
Toes-2-Bar
Hand Release Push Ups

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Andrew Killion
11.6.18

A.
Push Jerk:
3-5 sets of 5 at 70%+ of 1RM

B.
For Time:
100 Bear Complex 45/35lbs
(5 Pull Ups every time you set the bar down)

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Andrew Killion
11.5.18

A.
Clean From Above Knee:
3-5 sets of 3 at 70%+ of 1RM.

B.
3 Minute AMRAP:
1 Hang Power Clean 135/95lbs
2 Alt. Front Rack Lunges
2 Hang Power Cleans 135/95lbs
4 Alt. Front Rack Lunges
3 Hang Power Cleans 135/95lbs
6 Alt. Front Rack Lunges
(Continue pattern…)

...Rest 2 minutes…

3 Minute AMRAP:
(Continue where you left off…)

(25 Double Unders everytime you drop the bar)

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Andrew Killion
11.4.18

9-6-3 reps for time of:
Dumbbell Snatch 70/50lbs (each arm)
Ring Muscle ups
HSPUs
...rest 5 minutes...

3 Rounds for time of:
100 Double Unders
5 Thrusters 135/95lbs
20 Toes-2-Bar
...rest 5 minutes...

3 Rounds for time of:
20 Calorie Bike
2 Squat Cleans 225/155lbs

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Andrew Killion
11.3.18

PARTNER WOD:
(40 Minute CAP)
10 Rounds(Each) For Time:
10 Cal Row
10 Box Jumps 24/20”
10 Toes-2-bar
10 Wall Ball Shots 20/14lbs
(Alternate Complete Rounds)

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Andrew Killion
11.2.19

A.
Front Squat:
3-5 sets of 5 at 70%+ of 1RM

B.
3 Rounds Max Calories:
2 Minute Row
*1 Minute Rest*
2 Minute Bike
*1 Minute Rest*

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Andrew Killion
11.1.18

A.
15 Minute AMRAP:
1.) 3-5 KB Snatch (each arm)
2.)3-5 KB Overhead Squat
3.) 10-20 Kip Swings

B.
5 Rounds For Time:
3 Ring Muscle Ups
6 Hang Power Cleans 185/125lbs
12 Burpee Box Jump-over 24/20”
(15 Minute Time CAP)

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Andrew Killion