Thursday

A) Front Squats

5 x 5 @ 70%

B) Single Handed Sled Drags

Accumulate 500ft HAP

C) Conditioning

MOFO 14

- 16 DB Snatch (45/30)

- - - - - - - - - - - - -- - - - - -

- Max Wall Balls

Score = Total number of wall balls

Wednesday

A) Deadlifts

5 x 5 @ 70%

B) Abdominals

Accumulate 60 Reps of...

- Side bends (each side)
- T2R
- Ab Mat Sit Ups

C) Conditioning

21 - 15 - 9

- Front Squats (135/95)
- HSPU
- Burpees

Tuesday

A) MOFO 10

- Push Press (6x60%)
- Kroc Rows (10 HAP)

B) Superset of

- Bulgarian Split Squats ( 8 each leg X HAP)
- JM Presses (12xHAP)

C) Conditioning

AMRAP 15

- 2 C&J (205/145)
- 50 Double Unders
- 20 Pull Ups

Never Miss a Monday!!

A) Back Squats

5 x 5 @ 70%

B) Squat Snatch

1 RM

C) Conditioning:

AMRAP 12

3, 6, 9, 12, 15...

- OHS (95/65)
- Box Jumps (30/24)

"Angie Garcia"

SUNDAY FUNDAY

"Angie Garcia"

9 Rounds for Time

12 Burpees

18 Power Cleans (155/105)

49 Goblet Squats (35/20)

52 Double Unders

Cash Out:

69 Wall Balls

* Split work with partner any way you'd like *

Today's workout is named "Angie Garcia". For those of you that don't know, Angie Garcia is Della's mother, Tim's mother in law. She passed away recently, and this workout has been written in her honor.

9 - There are 9 rounds in this workout - one for each of her siblings.

12 - Because Angie was born in December, there are 12 burpees in each round.

18 - Angie was born on the 18th day of the month, so there are 18 power cleans each round.

49 - Angie Garcia was born in 1949.

52 - The number of years she was married for.

69 - The number of years Angie lived for.

Friday

A) Bench Press

5 x 1 @ 90%

B) Strict Chin Ups

4 x max reps

C) Conditioning

3 Rounds, 2 min rest
- 500m Row
- 20 American Swings (53/35)
- 15 Thrusters (75/55)
- 5 Renegade manmakers (45/35)

Thursday

A) Front Squats

5 x 1 @ 90%

B) Prowler Push & Pull

Accumulate 500ft HAP

C) Conditioning

MOFO 16

- 200 ft run
- 7 SDHP (135/95)
------------------------
- 200ft run
- 7 Push Press (135/95)

Wednesday

A) Deadlifts

5 x 1 @ 90%

B) Abdominals

"Having a weak stomach is equally as dangerous as having a weak back"

- Louie Simmons, Westside Barbell

100 reps weighted sit ups
1000 ft single hand farmers carry

C) Conditioning:

2 Rounds for Time

- 75 Wall Balls
- 50 Burpees

Tuesday

A) MOFO 10

- Strict Press (2 x 85%)
- Upright Rows (12 X HAP)

B) Superset of...

- 8 Bulgarian Split Squats (Each Leg)
- 12 JM Presses

C) Conditioning:

AMRAP 18

- 150 Double Unders
- 50 Push Ups
- 30 Power Snatches (75/55)

Never Miss a Monday!!

A) Back Squats

5 x 1 @ 90%

B) Squat Clean

1 RM

C) Conditioning

"17.2"

AMRAP 12

2 Rounds of:

- 50 ft DB front rack Lunges (45/30)
- 16 T2B
- 8 DB Power Cleans

Then, 2 rounds of:

- 50 ft DB Front rack luges (45/30)
- 16 Bar Muscle Ups
- 8 DB Power Cleans

SUNDAY FUNDAY

- PARTNER WOD - 

AMRAP 30

(155/105)

2 Rounds 

- 24 Deadlifts 

- 18 Hang Power Cleans

- 12 Shoulder to Overhead 

- 50 Pull Ups 

2 Rounds

- 24 Deadlifts 

- 18 Hang Power Cleans

- 12 Shoulder to Overhead 

- 50 Jingle Jangles 

2 Rounds 

- 24 Deadlifts 

- 18 Hang Power Cleans

- 12 Shoulder to Overhead 

- 50 ft Walking Lunge Each 

Saturday

- PARTNER WOD-

For Time:

- 100 Wall Balls
- 2 rounds of Cindy
- 100 DB Clean & Jerks (45/30)
- 2 rounds of Cindy
- 100 Box Jumps
- 2 rounds of Cindy
- 100 Burpees
- 2 rounds of Cindy
- 500 Double Unders
- 2 rounds of Cindy

Friday

A) Bench Press

5 x 3 @ 80%

B) EMOM 8

- :30 Handstand Hold

C) Conditioning

EMOM 20

- 15 Power Snatches (75/55)
- 12/9 Cals Assault Bike
- 8 DB Squat Cleans (45/30)
- 3 Rope Climbs

Thursday

A) Front Squats

5 x 3 @ 80%

B) Prowler push & Pull

Accumulate 600ft HAH

C) Conditioning:

5 rounds for time

- 30 back rack Lunges (95/65)
- 15 HSPU

Wed-looovvveeeee-day

Happy Valentine's Day! Bring your favorite WOD partner for the partner WOD!

A) Deadlifts

5 x 3 @ 80%

B) Abssss Tabata

- L Sits
- Rigid Russian

C) Conditioning

Partner WOD

10 Rounds for time

2 Power Cleans (225/155)

14 Push Press (135/95)

18 Box Jumps

Tuesday

A) MOFO 10

- Strict Press (4 x 75%)
- Upright Rows (12 x HAP)

B) Squat Snatch

2 Rep Max Touch n' go style

C) Conditioning:

3 Rounds for time

- 3 Turf suicides
- 25 T2B
- 25 Thrusters (95/65)

Never miss a Monday

A) Back Squats

5 x 3 @ 80%

B) Weightlifting

Split Jerks from rack

5 x 3 Building

C) Conditioning

"17.1"

- 10 DB snatches (45/30)
- 15 Box Facing Burpees
- 20 DB snatches
- 15 Burpees
- 30 DB snatches
- 15 Burpees
- 40 DB snatches
- 15 Burpees
- 50 DB snatches
- 15 Burpees

*15 min time cap*

SUNDAY FUNDAY

PARTNER WOD - TEAMS OF 2

AMRAP 7

- 10 Front Squat (135/95)
- 10 Cal Row


AMRAP 7

- 10 Assault Bike Cal
- 40 Double Unders

AMRAP 7

- 20 Wall Balls
- 20 American Swings (53/35)

AMRAP 7

- 15 Power Snatches (75/55)
- 10 Burpees

*Rest 2 min between each round, alternate full rounds with your partner

Saturday

- PARTNER WOD - TEAMS OF 2 -

AMRAP 15

- 10 Deadlifts (225/155)
- 20 Squat Jumps
- 30 Jingle Jangles

REST 3 MIN

AMRAP 15

- 30 T2B
- 30 Now & Laters (95/65)
- 30 Box Jumps

Friday

A) Bench Press

5 x 5 @ 70%

B) Kroc Rows

Accumulate 100 reps

C) Conditioning

4 Rounds

- 200ft Prowler push (3/2)
- 9 Squat Snatches (155/105)
- 76 Double Unders

* rest 2 min between each round

Thursday

A) Front Squats

5 x 5 @ 75%

B) Conditioning

AMRAP 15

50 Wall ball cleans
50 Ab Mat Sit Ups
50 Burpees

C) Power Clean + Power Jerk

1 RM

Wednesday

A) Deadlifts

5 x 5 @ 70%

B) Absssss

10-15-20-15-10

- toes to rig
- Windshield wipers

C) Conditioning

AMRAP 13

- 40 C2B
- 30 OHS (95/65)
- 20 Box Jumps (30/24)

Tuesday

A) MOFO 10

- Strict Press (6 x 65%)
- Upright Rows (12 x HAP)

B) Clean + Front Squat + 2 Jerks

Build to HAP for complex

C) Conditioning

3 Rounds

- 300ft Run
- 10 Squat Clean Thrusters (53/35)
- 20 American Swings
- 300 ft Run

***Rest 2 min between rounds***

Never miss a Monday

A) Back Squat

5 x 5  @ 70%

B) High Hang Squat Snatch

Build to heavy single

C) Conditioning

"17.5"

10 Rounds for Time:

- 9 Thrusters (95/65)
- 35 Double Unders

SUPERBOWL SUNDAY

Teams of 3

7 min AMRAP

• 20 Wallballs  (Pacesetter)
• Max HR Pushups
• OH Plate hold 45/25

 7 min AMRAP

• 25 abmat situps (Pacesetter)
• Max American Swings 53/35#
• Plank 

 7 min AMRAP

• 10 Burpees (Pacesetter)
• Max Jumping Lunges
• Wall sit

 7 min AMRAP

• 25 Air Squats (Pacesetter)
• Max Double Unders 
• Superman hold

**Rest 2 min between each AMRAP**

Saturday

- PARTNER WOD, TEAMS OF 2 -

2 - 20

Squat Clean & Jerks (205/145)

20 - 2

Over the Bar Burpees

2 C&J
20 Burpees
4 C&J
18 burpees
6 C&J
16 Burpees
8 C&J
14 Burpees
10 C&J
12 Burpees
12 C&J
10 Burpees
14 C&J
8 Burpees
16 C&J
6 Burpees
18 C&J
4 Burpees
20 C&J
2 Burpees

Friday

A) Bench Press

1 Repetition Maximum

B) Kroc Rows

Accumulate 100 reps (HAP)
(100 reps total)

Conditioning:

EMOM 20

- 10/7 assault bike cals
- 7 thrusters (115/75)
- 12 Box Jumps
- 12 T2B