4.22.19

A.
Split Jerk
2x3 reps @ 70%
2 reps @ 83%
4x1 reps @ 90%

B.
4 rounds:
20 Push Press, 40%
20 Hang Muscle Cleans
20 Calorie Row

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Md Asaduzzaman
4.21.19

5 Rounds for time of:
15 Power Cleans, 135/95lbs
9 Handstand Pushups
3 Strict Muscle Ups
...rest 5 minutes...
5 Rounds for time of:
21 Wall Balls
15 Burpees
9 Overhead Squats
Snatch
...rest 5 minutes...
For time:
40 Toes to Bar
40 Ring Dips
40 Chest to Bar Pullups

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Md Asaduzzaman
4.20.19

A.

In teams of 2, split work anyway you like:
60-40-20
Wall Balls
Walking Lunges
Double Unders
...non-working partner holds handstand...
40-20-10
Calorie Row
Box Jumps
Thrusters, 95/65
...non-working partner holds plank...
20-10-5:
Power Snatch, 95/65lbs
Bike Calories
Burpees
...non-working parnter hangs from pullup bar...

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Md Asaduzzaman
4.19.19

A.

Back Squat
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
3 reps @ 88%
2 reps @ 90%
2x1 reps @ 92%

B.

7 rounds:
6 Unbroken Full Cleans, 60%
12 Box Jumps, 24/20"
18 KB Swings, 70/53lbs

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Md Asaduzzaman
4.18.19

A.

10 minutes, on the minute:
3 Clean DLs
2 Snatch Above the Knee High Pull
1 Hang Full Clean

B.

12 minutes, OTM:
2 Snatch Balance
(start at 75%, add 5% every 2 minutes)
...then...
10 minutes, build to Max:
High Hang Snatch

C.

21-15-9:
Hang Power Snatch, 95/65lbs
Row Calories

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Md Asaduzzaman
4.17.19

A.

Clean Pull
3x3 reps @ 90%
3x3 reps @ 95%
3x2 reps @ 98%
3x2 reps @ 100%

B.

15 minutes, AMRAP:
24 Marching DB Deadlifts, 55/35lbs
18 Bike Calories
12 Alternating Twisted Toes to Bar

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Md Asaduzzaman
4.16.19

A.

Bench Press
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%
4x3 reps @ 88%

B.

20 minutes AMRAP:
3/leg DB OHS, 45/30lbs
6 Ring Pushups
9 Kipping Pullups

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Md Asaduzzaman
4.15.19

A.
3 rounds:
90 seconds on/ 15 seconds off:
Burpee Box Jumps
KB Swings
DB Snatches
Wall Balls

B.
7-6-5-4-3-2-1:
Sumo Deadlift, 285/205
Bar Muscle Ups

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Andrew Killion
4.14.19

9-15-21 reps for time of:
Power Snatch, 95/65lbs
Ring Dips
....rest 5 minutes...
4 Rounds for time of:
500m Row
20 Wallball Shots, 20/14lbs
10 Deadlifts, 275/185lbs
...rest 5 minutes...
AMRAP 7 minutes of:
12 Toes To Bar
10 Handstand Pushups
8 Overhead Squats, 135/95lbs

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Andrew Killion
4.13.19

"Las Chicas"
"Kelly"
5 Rounds:
400m Run
30 Box Jumps
30 Wall Balls, 20/14lbs
....
"Erin"
4 Rounds:
15 DB Squat Cleans, 40/25lbs
21 Pullups
....
"Helen"
3 rounds:
400m Run
20 KB Swings
12 Chest to Bar Pullups
*Partners Alternate Full Rounds*

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Andrew Killion
4.12.19

A.
12 minutes, OTM:
Pausing Hang Clean (at dip) @ 55%
(add ~3% every 3 minutes)
...then...
10 minutes, build to Max:
Hang Power Clean

B.
7 minutes, AMRAP:
1 Squat Clean, 205/135
1 Strict Muscle Up

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Andrew Killion
4.11.19

A.
Snatch Deadlift
5 reps @ 90% (of 1RM Snatch)
5 reps @ 95%
4 reps @ 98%
3 reps @ 95%
2x1 reps @ 105%

B.
15 minutes, AMRAP:
30 Banded KB Swings, 53/35
15 Front Squats, 135/95lbs

At 0, 5 and 10 minutes Run 400m

Men Use: Blue Band
Women Use: Red Band

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Andrew Killion
4.10.19

A.
Push Jerk
2x2 reps @ 80%
2x2 reps @ 83%
3x1 reps @ 87%
2x1 reps @ 90%

B.
20-15-10-5:
Rowing Calories (arms only)
Strict press, 50% 1RM
Chinups

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Andrew Killion
4.9.15

A.
5 rounds of:
60 on/15 off:
Wall Balls
Kettlebell Swings
Situps
Burpees

B.
12 minutes AMRAP:
4 Wall Walks
8 Burpee Box Jumps
12/leg Pistols

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Andrew Killion
4.8.19

A.
Front Squat
6 reps @ 75%
5 reps @ 78%
4 reps @ 80%
3 reps @ 85%
3x1 reps @ 90%

B.
20 minutes AMRAP:
20 Thrusters, 95/65lbs
200m Left Arm Suitcase Carry, 70/53
20 Calorie Row
200m Right Arm Suitcase Carry

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Andrew Killion
4.7.19

4 Rounds for time of:
50 Double-unders
5/2 Strict Muscle Ups
...rest 5 minutes...
27-21-15-9 reps of:
Wall Ball Shot 20/14
Power Clean 75/55lbs
...rest 5 minutes...
3 Rounds for time of:
20 Calorie Row
10 Strict HSPUs
5 Clean & Jerk, 185/115lbs

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Andrew Killion
4.6.19

30 minutes AMRAP:
10 Power Cleans, 155/105lbs
20 Calorie Bike
30 Box Jumps
40 Air Squats
500m Row
60 Overhead KB Swings
70 Wall Balls

...alternate reps as you see fit...

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Andrew Killion
4.5.19

Clean Deadlift
5 reps @ 90% (of 1RM Clean
5 reps @ 95%
4 reps @ 98%
3 reps @ 95%
2x1 reps @ 105%

B.
5 Rounds:
18 Deadlifts, 35% 1RM
18 Box Jumps, 24/20"
18 Back Squats

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Andrew Killion
4.4.19

A.
Bench Press
5 reps @ 70%
5 reps @ 75%
5 reps @ 78%
4 reps @ 80%
3x2 reps @ 85%

B.
15 minutes AMRAP:
1 Strict Ring Dip,
1 Push Press, 50% 1RM
1 Strict Pullup
...add one rep every round...

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Andrew Killion
4.3.19

A.
Back Squat
5 reps @ 70%
5 reps @ 75%
5 reps @ 78%
4 reps @ 80%
3x2 reps @ 85%

B.
20 minutes AMRAP:
40 Wall Balls
20/leg Walking Lunges, with the ball
10/leg Single Leg Toes to Bar

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Andrew Killion