Hang Power Snatch + Hang Snatch
OTM x10

10 DB Push Press
10 Renegade Rows (5 pulls/side)
20 DB Russian Twists

Men: 50-lb DBs
Wowmen: 35-lb DBs

Quote of the day: “Time is nature's way of keeping everything from happening at once.” - John Archibald Wheeler

Aidan MalodyComment

2:00 Row for Calories
60 Double Unders
30 Sit Ups

30min AMRAP

Score = total calories

Quote of the day: “Happiness is a direction, not a place.” - Sydney J. Harris

Aidan MalodyComment


1 Mile Run, directy into:
10 rounds of:
7 Thrusters
7 Pull Ups
7 Burpees

Men: 35k
Women: 25k
scaled: 5 reps instead of 7

Quote of the day: “A form of indigestion felt as a burning sensation in the chest, caused by acid regurgitation into the esophagus.” - definition of heartburn.

Aidan MalodyComment

:30 (:30) x28

1. Echo Bike
2. Bench Press
3. Hollow Rock
4. Sandbag Hold

*there will be 4 stations with four people in each station rotating

Quote of the day: “The future ain’t what it used to be.” - Yogi Berra

Aidan MalodyComment

Clean + 2 Split Jerk + Clean + Split Jerk OT2:30 x5

OTM x12
O: :15-:20 L-Sit
E: :15-:20 Ring Support

Quote of the day: “Act as if what you do makes a difference. It does.” - William James

Aidan MalodyComment

1 Snatch, power or squat
OTM x10

12min relay

10/7 Calorie Echo Bike
10 Sandbag Squats

Teams of 3
*one partner goes one round through at a time before next partner goes

Quote of the day: If we have no peace, it is because we have forgotten that we belong to each other. Mother Teresa

Aidan MalodyComment

Deadlift 5x3

3 rounds for time

30/24 Calorie Row
30 Walking Lunges
300m Run

15min time cap

Men: 35-lb DBs
Women: 25-lb DBs

Quote of the day: “When one must, one can.” - Charlotte Whitton

Aidan MalodyComment

1:00 AC
1:00 Air Squats
1:00 Push Ups
1:00 Double Unders
1:00 Plank

Quote of the day: “Success is my only option, failure’s not.” – Eminem

Aidan MalodyComment

Bench 3x5

100m Farmer Carry
10 Burpee Box Jump Overs
20 Sit Ups
100m Sandbag Carry
10 Burpee Box Jump Overs
20 Sit Ups
100m Heavy SA OH Carry
10 Burpee Box Jump Overs
20 Sit Ups

14min time cap

Quote of the day: “Git-R-Done” - Larry the Cable Guy

Aidan MalodyComment

“Warm Up”
12min emom
1. 4 Sand Bag Cleans
2. 12 Burpees
3. 100m Run

20min AMRAP

400m Run
Max Pull Ups

Quote of the day: “You can’t have a million dollar idea with a minimum wage work ethic.” - someone awesome

Aidan MalodyComment

Front Squat 5,4,3,2,1

11-9-7-5-3 reps of
Hang Clean

9 minute time cap

Men: 62k
Women: 43k

Quote of the day: “A somebody was once a nobody who wanted to and did.” - John Burroughs

Aidan MalodyComment

1:00 Row
1:00 Plank
1:00 Rest

15 Deadlift
15 Ring Dips
25 DB Push Press
10 Deadlift
10 Ring DIp
25 DB Push Press
5 Deadlift
5 Ring Dips
25 DB Push Press

10min time cap

Men: 100k/35-lb
Women: 65k/25-lb

Quote of the day: “Failure will never overtake me if my determination to succeed is strong enough.” - Og Mandino

Aidan MalodyComment

4 Rounds
1:00 Toes-to-bar
1:00 Power Snatches 35/25
1:00 Thrusters 35/25
1:00 AC
2:00 Rest

Score is total reps

Quote of the day: “To different minds, the same world is a hell, and a heaven.” - J. B. Priestley

Aidan MalodyComment

OT:75 x20

1) 20/15 Calorie Row
2) 20/15 Ring Push Ups
3) 12 Burpee Box Jump Overs
4) 6 Sand Bag Cleans

Quote of the day: “The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” - Vince Lombardi

Aidan MalodyComment

Back Squat 7 x2

Strict Pull Ups
Double Unders

Quote of the day: “Don't worry about being a star, worry about doing good work, and all that will come to you.” - Ice Cube

Aidan MalodyComment

3 Rounds
look for consistency or runs

200m Run
400m Run
600m Run

after 2:00 rest, then do…

1:00 2KB Hold or Sand Bag Hold
20 Alt. Leg V-Ups

Quote of the day: “A seed grows with no sound but a tree falls with huge noise. Destruction has noise, but creation is quiet. This is the power of silence…Grow Silently.” - probably someone wise

Aidan MalodyComment

A. Push Press 10,8,6,4,2
(heavier than 070519)

B. 5 rounds for time

12 Deadlifts
9 Hang Power Clean
6 Front Squats

FB: 70/45
Rx: 55/35
Scaled: 40/25

Quote of the day: “You’re only given a little spark of madness. You mustn’t lose it.” - Robin Williams

Aidan MalodyComment

Partner Workout

180 Team Wall Ball 20/14
*one partner holds HS

150 Team KBS 24/16
*one partner holds a wall sit

120 Team Calorie Row
*one partner hangs from bar

90 Team Burpee Over Partner
*one partner is holding plank

30min time cap

Quote of the day: "Talent wins games, but teamwork and intelligence win championships." – Michael Jordan

Aidan MalodyComment

Clean + 2 Split Jerk + Clean + Split Jerk
OT2:30 x5


15min AMRAP
10 DB Bench
1 Rope Climb
200m Row

Quote of the day: “Never go to a doctor whose office plants have died.” - Erma Bombeck

Aidan MalodyComment

30min AMRAP

400m Run
60 Double Unders
14 Double DB Rack Box Step Overs
:20 L-Sit

Men: 24"/50-lb dbs
Women: 20"/35-lb dbs

Quote of the day: “You have succeeded in life when all you really want is only what you really need.” - Vernon Howard

Aidan MalodyComment