10.18.18

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

B.
WODAPALOOZA WORKOUT #5:
15 Minute AMRAP:
30 Back Squats 115/85lbs
30 Toes-2-bar
30 Back Squats
30 HSPU
30 Back Squats
15 Ring Muscle Ups

Read More
Andrew Killion
10.17.18

A.
Snatch Grip Deadlift:
3-5 sets of 10 at 50%+ of 1RM.

B.
For Time:
50 DB Shoulder to Overhead 50/35lbs
75 Wall Ball Shots 20/14lbs
150 Double Unders

Read More
Andrew Killion
10.16.18

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

B.
5 Rounds:
(2 Minutes Work:1 Minute Rest)
20/16 Calorie Row
Max Chest-2-Bar Pull ups

Read More
Andrew Killion
10.15.18

A.
15 Minute AMRAP:
1.) 3-5 High Box Jumps
2.) 2-3 Strict C2B Pull Ups
3.) 2-3 Strict HSPU

B.
Wodapalooza qualifier #4:
16 Minute AMRAP:
2 Devil’s Press 35/20lbs
2 Box Step Ups 24”/20”
(Increase by 2 every round until time expires)

Read More
Andrew Killion
10.14.18

3 Rounds for time of:
10 Push Jerk 135/95lbs
5 Bar Muscle Ups

...rest 5 minutes...

3 Rounds for time of:
15 Cal Bike
15 Hang Squat Snatch 95/65lbs

...rest 5 minutes...

For time:
3 Rounds of:
10 Defecit HSPU 8"/4"
15 T2B
10 Alternating Pistols

Read More
Andrew Killion
10.13.18


PARTNER WOD:

30 Minute AMRAP:
800m Suitcase KB Carry 53/35lbs
60 Russian KB Swings 53/35lbs
40 KB Goblet Squats 53/35lbs
20 KB SDHP 53/35lbs

Read More
Andrew Killion
10.12.18

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

B.
2 Minute AMRAP:
Max Rep Clean and Jerks 95/65lbs

...rest 2 minutes…

2 Minute AMRAP:
Max Rep Clean and Jerks 135/95lbs

...rest 2 minutes…

2 Minute AMRAP:
Max Rep Clean and Jerks 185/125lbs

Read More
Andrew Killion
10.11.18

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

B.
FOR TIME:
800m Run
60 Russian KB Swings 53/35lbs
40 Box Jumps 24/20”
20 Deadlifts 225/155lbs

Read More
Andrew Killion
10.10.18

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

B.
3 Rounds For Time:
5 Single Arm KB Thruster(L) 53/35lbs
15 Ab-mat Sit Ups
5 Single Arm KB Thruster(R) 53/35lbs
15 Ab-mat Sit Ups

Read More
Andrew Killion
10.9.18

A.
15 Minute Skill Practice:
2-3 Skin the Cat on Rings
3-5 Strict HSPU
3-5 Reverse Burpees

B.
20 Minute EMOM:
Minutes 1-5:
Max Cal Bike 20 Seconds

Minutes 6-10:
Max Thrusters 75/55 in 20 Seconds

Minutes 11-15:
Max Burpee over the bar in 20 seconds

Minutes 16-20:
Max Toes-2-Bar 20 seconds

Read More
Andrew Killion
10.8.18

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

B.
Wodapalooza Qualifer 1:

For Time:
150 Double Unders
60 Wall Ball Shots 20/14lbs
30 Chest-2-Bar Pull Up
150 Double Unders

Read More
Andrew Killion
10.7.18

At 0:00 perform:

3 Rounds of:
10 Hang Power Cleans 115/85lbs
8 Front Squats 115/85lbs
6 Shoulder to Overhead 115/85lbs

(Rest until next section)

At 10:00 perform:
3 Rounds of:
5 Ring Muscle Ups
15 Burpees

(rest until next section)

At 20:00, perform:
800m Run
50 Russian KB Swings 53/35lbs
800m Run


Read More
Andrew Killion
10.5.18

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

B.
For Time:
30-24-18
Alt. DB Snatch 50/35lbs
Ab-mat Sit Ups
*50 Double Unders After Each Round*

Read More
Andrew Killion
10.4.18

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

B.
For Time:
50 Alt. Back Rack Lunge 95/65lbs
50 Burpees
50 Wall Ball Shots 20/14lbs

Read More
Andrew Killion
10.3.18

A.
15 Minute Skill Practice:
10-20 Double Unders
20-30 Second Handstand Hold
4-6 Pistol Squats

B.
20 Minute AMRAP:
Uhaul Loop Run
10 Hand Release Push Ups
15 DB Box Step Overs 24/20
35/25lbs (each hand)

Read More
Andrew Killion
9.30.18

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
25ft Handstand Walk

...rest 5 minutes...
AMRAP 7 minutes of:
12/9 Calorie Bike
6 Hang Power Snatch, 115/80lbs
6 Overhead Squats, 115/80lbs

Read More
Andrew Killion