12.11.18

A.
Find 1RM Push Press

B.
"3334 Interval"
4 Rounds for Reps of
AMRAP*
20 Toe-to-Bar
20 Burpee, then
Max Reps Front Squat** (155/105)
-Rest 1 Minute b/t Rounds-
*The first rounds are 3-minutes long; the fourth round is 4-minutes
**If you complete 60 front squat, you are done. Score is time. If not, score is total reps.

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Andrew Killion
12.9.18

4 Rounds for Time:
15 Box Jump-Over (24/20) 
5 Muscle-up
-Rest 5 minutes-
27-21-15-9-3
Overhead Squat (75/55)
Hang Power Clean (75/55)
-Rest 5 minutes-
3 Rounds for Time: 
25 Wallball (20/14)
10 Handstand Push-up
20 Dumbbell Power Clean (50s/35s)

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Andrew Killion
12.8.18

AMRAP in 32 Minutes, Alternate Movements with a Partner
10/7 Calorie Row
50 Double-under
20 Back Squat (135/95)
20/15 Ring Dip
20 Burpee
10 Power Clean (135/95)
10 Bar Muscle-up
10 Front Rack Lunge (135/95)
10 Snatch (135/95)

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Andrew Killion
12.7.18

A:
Back Squat:
3-5 sets of 2 at 85%+ of 1RM

B:
AMRAP in 20 Minutes
20 Dumbbell Snatch (50/35)
20 Sit-up 
20 Box Jump-Over (24/20)

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Andrew Killion
12.5.18

A:
Strict Press
3-5 sets of 2 at 85%+ of 1RM

B:

5 Rounds for Reps
AMRAP in 3 Minutes
14/12 Calorie Row
10 Hand-Release Push-up
Max Reps Medball Clean (20/14)
-Rest 1 Minute-

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Andrew Killion
12.4.18

A:
Clean From Below The Knee
3-5 sets of 2 at 75%+ of 1RM

B:
AMRAP in 6 Minutes
2-4-6-8-10-12...
Toe-to-Bar
Hang Power Snatch (115/80)

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Andrew Killion
12.3.18

A:
Deadlift
3-5 sets of 2 at 85%+ of 1RM.

B:
5 Rounds for Time For Time:
14 Shoulder to Overhead (115/80)
26 Russian Kettlebell Swing (70/53)
-Rest 1 Minute-

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Andrew Killion
12.2.18

For Time:
5 Rounds of
15 Wallball (20/14)
15 Power Clean (95/65), then
Rest 3 Minutes


10-9-8-7-6-5-4-3-2-1
Burpee
Dumbbell Push Press (50s/35s), then
Rest 3 Minutes


27-21-15-9
Calorie Row
Ring Dip
Rest 3 Minutes Between Segments

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Andrew Killion
12.1.18

With a Partner, In as few Tabatas as Possible
250 Double-under
100 Overhead Squat (75/55)
75 Pull-up
250 Double-under
100 Double Kettlebell Deadlift (70/53)
75 Handstand Push-up
250 Double-under
100 Hang Power Snatch (75/55)

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Andrew Killion
11.30.18

A.
21 minutes, OTM:
1.) 3 Bottom-up Front Squat
2.) 7-10 Toe-to-Bar
3.) Pistol 3-5/side

B.
5 Rounds for Time
10 Deadlift (255/175)
15/11 Calorie Row

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Andrew Killion
11.29.18

A.
Push Jerk
3-5 sets of 3 @ 80%

B.
6 Rounds for Time
10 Single-Arm Kettlebell Push Press (53/35) 
5 Bar Muscle-up
15 Box Jump (24/20

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Andrew Killion
12.2.18

For Time:
5 Rounds of:
15 Wallball (20/14)
15 Power Clean (95/65), then
Rest 3 minutes

For Time:
10-9-8-7-6-5-4-3-2-1
Burpee
Dumbbell Push Press (50s/35s), then
Rest 3 minutes

For Time:
27-21-15-9
Calorie Row
Ring Dip

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Andrew Killion
11.28.18

A.
Hang Snatch From Below The Knee
3-5 sets of @ @75%

B.
6 Rounds for Time
8 Front Squat (135/95)
7 Burpee Over-the-Bar

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Andrew Killion
11.26.18

A.
Overhead Lunge
3-5 Sets of 4 Reps @ 60% of overhead squat.

B.
5 Rounds for Time
10 Handstand Push-up
20 Thruster (95/65)
30 Wallball (20/14)

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Andrew Killion
11.25.18

3 Rounds For Time:
50 Air Squats
25 Pull Ups
...rest 5 minutes...

3 Rounds For Time:
10 Plate Ground-2-Overhead
40ft. Overhead Walking Lunge (45/25lb Plate)
...rest 5 minutes...

3 Rounds for time of:
10 Cal Bike
10 Double KB Front Squats
53/35lbs

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Andrew Killion
11.24.18

A.
30 Minute AMRAP:
(Alternate Movements)
1 Deadlift 185/125lbs
1 Box Jump 24”/20”
1 Pull Up
1 Thruster 95/65lbs
1 Ab-mat Sit up
(Increase by 1 rep until time expires)

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Andrew Killion
11.23.18

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

B.
4 Rounds of:
(3 Minutes work: 1 Minute Rest)
60 Double Unders
16 Dumbbell Box Step Overs 24”/20” 50/35lbs
Max burpees Over the Bar

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Andrew Killion