7.17.19

A.
14 minutes, OTM:
Odd Minute: 40% Max Double Unders
Even Minute: Max Pistols

B.
5 rounds:
40 seconds on/40 seconds rest:
Bike Calories
Burpees
Bike Calories
DB Snatch, 50/35lbs

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Georgia Walker
7.16.19

A.
15 minutes, on the minute:
1 High Hang Snatch
Mins 1-5: 70% (1RM)
Mins 6-10: 75%
Mins 11-15: 80%


B.
8 Snatches, 95/65lbs
16 Chest to Bar Pullups
...if completed before 2:00, then...
8 Snatches 135/95lbs
16 Chest to Bar Pullups
...if completed before 4:00, then...
8 Snatches, 185/135lbs
16 Chest to Bar Pullups
...if completed before 6:00, then...
8 Snatches, 225/155lbs
16 Chest to Bar Pullups
...if completed
...continue in this fashion until you can no longer beat the time cap...

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Andrew Killion
7.15.19

A.
Bench Press
3 reps @ 85%
3 reps @ 88%
3 reps @ 90%
12 reps @ 65%
12 reps @ 65%
10 reps @ 70%

B.
3 rounds:
45 seconds AMRAP: Pushups
...rest 1 minute...
45 seconds AMRAP: Pullups
...rest 1 minute...
45 seconds AMRAP: Arms-only Row
...rest 1 minute...
45 seconds AMRAP: Arms-only Bike

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Georgia Walker
7.14.19

“The Girl with the Dachshund Tattoo”

32 minute AMRAP:
32 Pistols (total)
7 Bar Muscle Ups
14 Clean and Jerks , 155/105
19/arm DB Snatches
87 Wall Balls
32 Pullups

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Georgia Walker
7.13.19

"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"

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Georgia Walker
7.12.19

A.
15 minutes, on the minute:
1 High Hang Snatch
Mins 1-5: 75% (1RM)
Mins 6-10: 80%
Mins 11-15: 85%

B.
10 minutes AMRAP:
10 Toes to Bar
10 Burpees
...immediately followed by...
4 minutes:
Build to a Max Snatch

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Georgia Walker
7.11.19


A.
14 minutes, OTM:
Odd Minute: 25% Max HSPUs
Even Minute: 50% Max Toes to Bar

B.
5 rounds:
4 minutes AMRAP:
400m Run (buy in)
20 Pullups
50 Wall Balls, 20/14
...rest 1 minute...

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Georgia Walker
7.10.19

A.
15 minutes, on the minute:
1 High Hang Clean
Mins 1-5: 75% (1RM)
Mins 6-10: 80%
Mins 11-15: 85%

B.
19 minutes, AMRAP:
15 DB Clusters, 35/25lbs
15 Calorie Bike
15 Weighted Burpees

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Georgia Walker
7.9.19

A.
Pullup
4 reps @ 80%
3 reps @ 85%
3 reps @ 90%
12 reps @ 65%
10 reps @ 65%
10 reps @ 65%

B.
25-20-15-10-5
Pullups
Strict Press, 40% 1RM Push Press
Hang Clean, 40% 1RM Push Press

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Georgia Walker
7.8.19

A.
Back Squat
4 reps @ 80%
3 reps @ 85%
3 reps @ 90%
12 reps @ 55%
10 reps @ 55%
10 reps @ 55%

B.
6 rounds, for time:
10 Deadlift, 225/155
20 KB Bear Hug Lunge Steps, 70/53lbs
:30 Tuck Sit (accumulated)

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Andrew Killion
7.7.19

At 0:00 perform:
100 Russian KB Swings, 70/53lbs
75 Wall Balls
50 Pushups

At 10:00 perform:
50 Thrusters, 95/65lbs
75 Jumping CtB Pullups
100 Alternating Lunges, 70/53

At 20:00, perform:
750m Row
50 Push Press, 95/65lbs
25 Strict Pullups

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Andrew Killion
7.6.19


36 minutes, on the minute
Partners Alternate every movement

First 12 minutes, on the minute:
2 Box Pushes
4 Calorie Bike
6 Thrusters, 95lbs/65lbs

Second 12 minutes, on the minute:
3 Wall Walks
5 Burpees over the Bar
7 Hang Cleans, 95lbs/65lbs

Third 12 minutes, on the minute:
4 Burpee Pullups
6 Weighted Walking Lunges
8 Hang Power Snatches, 95/65lbs

*if you fail to complete in under a minute rest for the next minute*

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Andrew Killion
7.5.19

A.
14 minutes, OTM:
Odd Minute: 40% Max Double Unders
Even Minute: 25% Max Muscle Ups

B.
5 rounds:
30 seconds on/30 seconds rest:
Row Calories
Push Press, 40% 1RM
Row Calories
American KB Swing, 70/55lbs

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Andrew Killion
7.3.19

A.
Push Press
4 reps @ 80%
4 reps @ 85%
3 reps @ 88%
10 reps @ 65%
10 reps @ 65%
10 reps @ 65%

B.
4 rounds:
12 Left Arm Strict Press*
12 Strict Pullups, 60%
12 Right Arm Strict Press*
12 Twisting Toes to Bar

*25% (1RM Push Press)

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Andrew Killion
7.2.19

A.
Front Squat
4 reps @ 80%
4 reps @ 85%
3 reps @ 88%
10 reps @ 55%
10 reps @ 55%
10 reps @ 55%

B.
3 rounds:
30 seconds AMRAP: Left Leg DB Split Squats, 30% (Back Squat)
...rest 1 minute...
30 seconds AMRAP: Right Leg DB Split Squats
...rest 1 minute...
30 seconds AMRAP: L-Sit
...rest 1 minute...
30 seconds AMRAP: Green Banded KB Swings, 55/35
...rest 1 minute...

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Andrew Killion
7.1.19

A.
15 minutes, on the minute:
1 High Hang Clean
Mins 1-5: 70% (1RM)
Mins 6-10: 75%
Mins 11-15: 80%

B.
12 minutes AMRAP:
30 Left Arm DB Overhead Lunge, 50/35lbs
30 Alt. Dumbbell Step Ups
30 Right Arm DB Overhead Lunge, 50/35lbs
30 Strict Handstand Pushups

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Andrew Killion
6.30.19

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

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Andrew Killion
6.29.19

A.
"Chutes and Ladders"
30 minutes AMRAP:
21 KB Swings, 70/53lbs
18 Wall Balls
15 Calorie Row, 20/14lbs
12 Thrusters, 95/65lbs
9 Burpees
12 Thrusters, 96/65lbs
15 Calorie Row
18 Wall Balls, 20/14

*partners alternate every movement*

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Andrew Killion
6.28.19

A.
Bench Press
2-2-1-1-1, build to max

B.
3 rounds:
One Set: Unbroken Toes to Bar
...rest 1 minutes...
2 minutes AMRAP: Power Clean, 95/65lbs
... rest 90 seconds...
3 minutes AMRAP: Bike Calories
…rest 90 seconds…

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Andrew Killion
6.27.19

A.
Strict Press
2 @ 75%
2 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%+
1 @ 100%+
1 @ 100%+

B.
”13.1”

Complete as many reps as possible in 17 minutes:
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 burpees
As many snatches as possible 210/120

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Andrew Killion