2.14.19

A.
Deadlift
5 sets of 3 at 80%+ of 1RM.

B.
In as few Tabata Intervals as possible:
100 KB Swings, 70/53
80 Air Squats
40 Calorie Bike

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Andrew Killion
2.13.19

A.
Back Squat:
5 sets of 3 at 80%+ of 1RM

B.
10 rounds:
6 Unbroken Power Snatches, 95/65lbs
8 Unbroken Handstand Pushups
12 Burpees

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Andrew Killion
2.12.19

A.
3 rounds:
3 minutes on/ 1 minute off:

500m Row
Max Wall Balls
...
30 Calorie Bike
Max Walking Lunges

B.
For Time
40 Power Clean and Jerks*, 155/105lbs
Run 200m every time you stop.

*unbroken. Bar can only "rest" overhead or in front rack

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Andrew Killion
2.10.19

For Time:
9 Deadlift (315/215)
15 Burpee
7 Deadlift (315/215)
15 Burpee
5 Deadlift (315/215)
15 Burpee
-Rest 5 Minutes-
3 Rounds of
Run 400m
15 Box Jump
30 Abmat Sit-up
-Rest 5 Minutes-
16-12-8
Dumbbell Squat Snatch (50/35)
Ring Dip

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Andrew Killion
2.9.18

30 minutes AMRAP:
10 Power Cleans, 155/105lbs
20 Calorie Bike
30 Box Jumps
40 Air Squats
500m Row
60 Overhead KB Swings 53/35
70 Wall Balls

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

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Andrew Killion
2.8.19

A.
Snatch Grip Deadlift:
3-5 sets of 5 at 70%+ of 1RM.1

B.
1.5
AMRAP in 20 Minutes
5 Power Clean (145/100)
10 Toe-to-Bar
15 Wallball (20/14)

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Andrew Killion
2.7.19

A.
Overhead Squat:
3-5 sets of 5 at 70%+ of 1RM.

B.
4 Rounds:
12 Unbroken Full Cleans, 95/65lbs
36 Pushups
72 Double Unders

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Andrew Killion
2.6.19

A.
3 rounds:
2 minutes on/ 45 seconds off:
10 Calorie Bike
10 Burpees
...
20 KB Push Press
20 KB Swings
...
300m Row
30 Air Squats

B.
10 minutes, AMRAP:
5 Pistols/leg
10 HSPUs
15 Deadlifts, 255/155lbs

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Andrew Killion
2.5.19

A.
Push Jerk:
3-5 sets of 5 at 70%+ of 1RM.

B.
18 minutes, AMRAP:
10 Push Jerks, 135/95lbs
10 Back Squats
10 Alternating Lunges

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Andrew Killion
2.4.19

A,
Snatch From Above Knee:
3-5 sets of 3 at 70%+ of 1RM.

B.
10 rounds of
30 seconds, AMRAP:
1 Full Snatch, 155/105
Max Burpees over the bar
...rest 30 seconds...

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Andrew Killion
2.3.19

For Time:

30 Full Snatch. 135/95
30 Rope Climb 15'
30 Clean-and-Jerk 135/95
30 Strict CtB Pullups
30 Thrusters, 135/95
30 Strict HSPUs*

*8" Deficit HSPU for men

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Andrew Killion
2.2.19

2 Rounds
90 Wall Balls
80 KB Swings, 55/35lbs
70 Burpees
*non-working partner holds plank*
2 Rounds:
60 Calorie Row
50 Handstand Pushups
40 Deadlifts, 135/95lbs
*non-working partner hold KBs at Sides 55/35lbs*
2 Rounds:
30 Power Cleans, 135/95lbs
20 Power Snatches, 135/95lbs
10 Burpee Pullups
*non-working partner hangs from pullup bar*


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Andrew Killion
2.1.19

A.
Front Squat:
3-5 sets of 5 at 70%+ of 1RM

B.
AMRAP in 18 Minutes
10 Strict Pullups
20 Front Squats 185/105lbs
50 Double-under

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Andrew Killion
1.31.19

A.
3 rounds:
90 seconds on/ 15 seconds off:
Calorie Bike
KB Swings
DB Snatches
Burpees

B.
13.5
3 Rounds of
15 Thruster (100/65)
15 C2B Pull-up
If completed <4:00, Complete 3 Rounds
15 Thruster
15 C2B Pull-up
If completed <8:00, Complete 3 Rounds
15 Thruster
15 C2B Pull-up
Continue in this fashion until athlete cannot complete 3 rounds before 4-min interval

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Andrew Killion
1.30.19

A.
Push Press:
3-5 sets of 5 at 70%+ of 1RM.

B.
Fight Gone Bad Championship Edition
5 Rounds, 1:00 of Each
Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press (75/55)
Calorie Row

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Andrew Killion
1.29.19

A.
Snatch From Above Knee:
3-5 sets of 3 at 70%+ of 1RM.

B.
4 sets of Tabata Intervals:
Max Pullups
Max Bike Calories
Max Hang Power Snatch, 75/55lbs
Max Burpees

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Andrew Killion
1.27.19

3 Rounds for Time
400m Row
20 Hand Release Push-up
20 Push Jerk (115/80); then

3 Rounds for Time
20 Box Jump (30/24)
20 Medball Sit-up (20/14); then

21-15-9
Squat Clean (135/95)
Ring Dip

*Rest 5 Minutes b/t workouts

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Andrew Killion