2.22.18

A.
Thruster
2-2-1-1-1-1, 90%

Open Workout 14.5 / 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar-Facing Burpees

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Andrew Killion
2.21.18

A.
Sumo Deadlift
2-2-2-1-1-1-1, 90%

B.
20 Power Cleans, 155/115lbs
40 Chest to Bar Pullups
60 Alternating Pistols
40 Chest to Bar Pullups
20 Power Cleans, 155/115lbs

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Andrew Killion
2.20.18

A.
Back Squat
3-3-2-2-1-1-1-1-1

B.
"Barbara"
5 rounds:
20 Pullups
30 Pushups
40 Situps
50 Air Squats
....rest 3 minutes...

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Andrew Killion
2.19.18

A.
18 minutes, OTM:
Minute 1) 3-5 Clean and Jerks, 50%
Minute 2) 4-8 Kipping Pullups
Minute 3) 4-8 Pistols

B.
8 minutes, AMRAP:
6 Deadlifts, 275/185lbs
16 Toes to Bar
60 Double Unders

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Andrew Killion
2.18.18

Begin at 0:00
2 Rounds:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

Begin at 12:00
2 rounds
500m Row
40 KB Swings
30 Push Press
20 Power Cleans, 96/65lbs

Begin at 30:00
2 Rounds:
20 Calorie Bike
30 Burpees
40 Wall Balls, 20/14lbs
50 Walking Lunges

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Andrew Killion
2.17.18

In teams of 2, split anyway you like:
40 minutes AMRAP:
40 KB Swings, 70/53lbs
40 Wall Balls, 20/14lbs
40 Walking Lunges, 70/53lbs
40 Pullups
40 Thrusters 95/65lbs
40 Burpees
40 Calorie Row
40 Overhead Squats
40 Toes to Bar
40 Ring Dips

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Andrew Killion
2.17.18

In teams of 2, split anyway you like:
40 minutes AMRAP:
40 KB Swings, 70/53lbs
40 Wall Balls, 20/14lbs
40 Walking Lunges, 70/53lbs
40 Pullups
40 Thrusters 95/65lbs
40 Burpees
40 Calorie Row
40 Overhead Squats
40 Toes to Bar
40 Ring Dips

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Andrew Killion
2.15.18

A.
12 minutes, on the minute:
Minute 1: 1 Hang Power Snatch
Minute 2: 1 Hang Full Snatch
Minute 3: 1 Full Snatch

B.
17.3
RX'd
3 Rounds:
6 Chest to Bar Pull-ups
6 Squat Snatch (95lbs/65lbs)
...then...
3 Rounds:
7 Chest to Bar Pull-ups
5 Squat Snatch (135lbs/95lbs)
...If Prior to 12:00, then... 
3 Rounds:
8 Chest to Bar Pull-ups
4 Squat Snatch (185lbs/135lbs)
... If Prior to 16:00, then...
3 rounds of:
9 Chest to Bar Pull-ups
3 Squat Snatch (225lbs/155lbs)

Scaled
6 Pull-ups
6 Squat Snatch (45lbs/35lbs)
...then...
3 Rounds:
7 Pull-ups
5 Squat Snatch (75lbs/65lbs)
...If Prior to 12:00, then... 
3 Rounds:
8 Pull-ups
4 Squat Snatch (95lbs/75lbs)
... If Prior to 16:00, then...
3 rounds of:
9 Pull-ups
3 Squat Snatch (115lbs/85lbs)
*each round must be completed within the next 4 minutes... continue adding 20/10lbs until 155/135

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Andrew Killion
2.13.18

A.
18 minutes, OTM:
1.) 8-10 Hang Power Snatches, 50%
2.) 10-12 Kipping Pullups
3.) 20-30 Double Unders

B.
5 rounds:
90 seconds on, 30 seconds off:
4 Hang Power Snatch, 135/95lbs
8 Thrusters
12 Burpees

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Andrew Killion
2.12.18

A.
Floor Press
4-4-3-3-3-2-2-2

B.
5 rounds:
3 minutes on, 1 minute rest:
5 Deficit HSPUs, 8"/4"
5 Overhead KB Swings, 70/53lbs
5 KB OHS, 70/53lbs

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Andrew Killion
2.11.18

21-15-9 reps for time of (flow):
Front Squats, 185/135lbs
Toes to Bar
Box Jump
...rest 5 minutes...
2 rounds (flow):
30 Overhead Squats, 135/95lbs
30 Calorie Row
...rest 5 minutes...
3 Rounds for time of (flow):
20 Calorie Bike
25 Pullups
30 Deadlifts, 95/65
 

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Andrew Killion
2.10.18


In teams of 2 switching movements,
35 minutes, AMRAP:
20 Calorie Row
25 Burpees
30 Wall Balls
35 KB Swings
40 Pushups
35 Pullups
30 Power Clean
25 Power Snatch
20 Calorie Bike
 

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Andrew Killion
2.9.18

A.
Banded Deadlift
4-4-4-4-4-4, 70%

B.
2 rounds:
4 minutes AMRAP:
750m Row
Power Cleans, 135/95lbs
...rest 2 minutes...
4 minutes AMRAP:
50 Calorie Bike
Thrusters, 135/95lbs
...rest 2 minutes...

Score: Lowest round of either power cleans and thrusters. i.e, Rd1: 12 cleans, 10 thrusters,; Rd 2: 10 Cleans, 15 Thrusters Score: 10 cleans + 10 thrusters = 20 total score

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Andrew Killion
2.8.18

A.
12 minute, on the minute:
Min 1.) 4 Alternating DB Snatches
Min 2.) 3 Burpee Box Jump - Overs
Min 3.) 5-6/2-3 Kipping Pullups/Muscle Ups

B.
10 Alternating Dumbbell Snatches, 50/35lbs
15 Burpee Box Jump-overs
20 Alternating Dumbbell Snatches
15 Burpee Box Jump-overs
30 Alternating Dumbbell Snatches
15 Burpee Box Jump-overs
40 Alternating Dumbbell Snatches
15 Burpee Box Jump-overs
50 Alternating Dumbbell Snatches
15 Burpee Box Jump-overs
(20 min Time Cap)

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Andrew Killion
2.5.18

A.
6 sets:
3 Unbroken TnG Power Snatch

B.
5 minutes AMRAP:
1 Power Clean, 135/95lbs
1 Push Jerk, 135/95lbs
2 Power Cleans
2 Push Jerks
3 Power Cleans
3 Push Jerks

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Andrew Killion
2.4.18

12-9-6 reps for time of (grind):
KB Snatch/hand, 53/35lbs
Strict Pullups
Strict Deficit HSPUs, 8"/4"
...rest 5 minutes...
3 Rounds for time of (grind):
5 Box Pushes
15 Ring Dips
30 GHD Situps
...rest 5 minutes...
3 Rounds for time of (flow):
20 Calorie Bike
5 Full Cleans, 205/155lbs
20 Burpees

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Andrew Killion