Row 50 cal
Run stairs
50 wall ball
50 Sit ups
Row 35 cal
Run stairs
35 wall ball
35 Sit ups
Row 20 cal
Run stairs
20 wall ball
20 Sit ups

30min Time Cap

Quote: “If you want happiness for an hour — take a nap. If you want happiness for a day — go fishing. If you want happiness for a year — inherit a fortune. If you want happiness for a lifetime — help someone else.”  - Chinese proverb

Aidan MalodyComment

A. 1 RM Bench Press

B. 500m row TT (no one gets out of this one)

Quote: “Life is never made unbearable by circumstances, but only by lack of meaning and purpose.”  -  Viktor Frankl

Aidan Malody

5:00 @80%

(2:00 rest) x 5

10 DB Deadlifts
DB Bear Crawl down and back
5-10 strict Toes To Bar
15 Burpees
50# Sled Push down and back
10 Box Jumps

Quote of the day: “It is not our abilities that show what we truly are. It is our choices.” - Dumbledore

Aidan Malody

A. 10 minutes jump rope skill work

B. For time complete:
Run 800m
Double Unders/Squats
Run 800m

Quote of the day: "Change is inevitable, but growth is optional." - John C. Maxwell

Aidan Malody

A. 10 minutes muscle up skill work

B. EZ “Nate”

20min AMRAP
2 Muscle Ups
8 KB Swings

Quote: “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”  -  Albert Einstein

Aidan Malody

5 Rounds for Awesomeness:
Row 500m
5 Perfect Snatch or Power Snatch

Quote: “You must be the change you wish to see in the world.”  -  Gandhi

Aidan Malody

Open Workout Mystery
We have noticed when we post what the workout is these past couple of Fridays, the attendance becomes mysteriously low. Scared of preparing for the Open? We already missed out on some of the days because of the snow, let’s show up and throw down before the weekend comes. See you at the gym!

Quote: “He who fears he will suffer, already suffers because he fears.”  - Michel De Montaigne

Aidan Malody

20min EMOM

E: Double Unders or Triple Unders

O: 5 HEAVY renegade rows (R+L=1)

Quote of the day: “Be kind whenever possible. It is always possible.” - Dalai Lama

Aidan Malody

30min AMRAP

Run 400m

15 DB Push Press

15 Push Up

Quote of the day: “Quality is not an act but a habit.” - Aristotle

Aidan Malody

3 rounds for time:
500m Row
12 Deadlifts BW
21 Box Jumps

Quote of the day:  “With great power comes great responsibility.” - Uncle Ben (spiderman Ben, not rice Ben)

Aidan Malody

A. 3 sets
OHS 3 x 15 (2:00)

B. 3 sets
10 Tall step ups (:30)
:30-60 Wall Sit (:30)
10 Burpees Max Effort Jump (:30)
:30 Heavy/hard Sled Push (1:30)

Quote of the day:  "Opportunity is missed by most people because it is dressed in overalls and looks like work." - Thomas Edison

Aidan Malody

-Aidan’s Partner Mashup-
This will involve you and a partner. This will also involve your body. Also, there will be equipment. I can’t say much more, I fear I’ve said too much already. Be mindful that tomorrow is the Viaduct Race, so plan on getting to class a little early just in case of traffic or parking. Everyone come!

Quote of the day: “Do not take life too seriously. You will never get out of it alive.” - Elbert Hubbard

Aidan Malody

Bar Facing Burpees

Quote of the day: “We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.” - E.M. Forster

Aidan Malody

A. 15 minute free handstand practice or kipping hspu practice

B. 20min AMRAP
10 Pistols
15 Pull ups

Quote of the day: “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” - Maya Angelou

Aidan Malody

A. 3 Rounds of:
250 Single Unders
50 Double Unders
10 Triple Unders

B. Row 250m max effort
Row 500m or Run 400m Z1
x 5

Quote of the day: “It does not matter how slowly you go as long as you do not stop.” - Confucius

Aidan Malody

A. 10 practice KB Snatch

B. 5 x 15 KB Swing (1:00)

C. 5 rounds for time:
10 KB Push Press RA
10 RA OH KB Lunge Steps
10 KB Push Press LA
10 LA OH KB Lunge Steps
25 Sit Ups

Quote of the day: “Life is 10% what happens to you and 90% how you react to it.” - Charles R. Swindoll

Aidan Malody

A. 3 sets
OHS @4441 x 4 (2:00)

3 sets
B1. DB Cross Body Dead @2111 x8-10 (:30)
B2. DB OHS @22X1 x 4-6 (1:00)

C. 3 sets
10 TTR (:30)
10-15 DB Push Ups (:30)
20 Jump Lunges (:30)
AC 22/16 Cal Sprint (1:30)

Quote of the day: “Nothing is impossible, the word itself says 'I'm possible'!” - Audrey Hepburn

Aidan Malody

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Quote of the day: “With the new day comes new strength and new thoughts.” - Eleanor Roosevelt

Aidan Malody

Run 400m
7 Snatches
x 7

Quote of the day: “Do not go where the path may lead, go instead where there is no path and leave a trail.” - Ralph Waldo Emerson

Aidan Malody

40 min emom
1. 5ish mat handstand walk
2. 10 sKTE
3. 8-10 ring rows @2020
4. 10 hip X or 10 supermans

Quote of the day: “A master in the art of living draws no sharp distinction between his work and his play; his labor and his leisure; his mind and his body; his education and his recreation. He hardly knows which is which. He simply pursues his vision of excellence through whatever he is doing, and leaves others to determine whether he is working or playing. To himself, he always appears to be doing both.”

L.P. Jacks

Aidan Malody