January 26th - January 30th


  • 1400 Moccassin Trail Lewisville, TX, 75077 United States

Monday  1/26/15

A. Back Squat 1RM or 3 x 5 @ 60%

B. "Annie"
for time
50-40-30-20-10
double-unders
sit-ups

Tuesday  1/27/15

A. EMOM 8:00 

·         odds 10 pull-ups 

·         evens 5-10 hand stand pushups

B. 5:00 AMRAP
21 wall balls
50 foot bear crawl
2 min rest
5:00 AMRAP
20 Lunges 
20 alt DB snatch 
2 min rest
5:00 AMRAP
21 KB Swings 
100 M Run

Wednesday 1/28/15

A. Shoulder Press 1RM or 3 x 5 @ 60%

B. Open Workout 12.3
18:00AMRAP 
15 Box Jumps 
12 Push Press 
9 Toes To Bar

Thursday 1/29/15

A. 30:00 Partner AMRAP
500m row 
10 hang power snatch 
10 thrusters 
10 hang power clean 
10 Push Press 
10 burpee over your partner

Friday 1/30/15

A. Deadlift 1RM or 3x5 @ 60%

B.5 rounds not for time
max set of chest to bar pullups (minimum 10) 
+ 200m sprint 
rest 2:00