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)