Annex Sports Performance Workout 10-1-2010
September 30th, 2010
Dynamic Warm Up For time, complete all reps of each exercise before moving to the next: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
Annex Sports Performance Workout 9-30-2010
Dynamic Warm Up Work on Double Unders Then: Deadlift: 2-2-2-1-1-1
Annex Sports Performance Workout 9-28-2010
September 27th, 2010
Dynamic Warm Up Max effort shoulder to overhead 1-1-1-1-1-1 Then: 3 rounds for time of: 400 m run 10x chest to bar pull ups Max time FLR ring hold
Annex Sports Performance Workout 9-27-2010
September 26th, 2010
Dynamic Warm Up CF Warm Up 3 rounds 12:00 AMRAP of: 3 DB snatches or clean & jerk right arm 70#/55# 4 BB Deadlifts 275#/205# 3 DB snatches or clean & jerk left arm 70#/55#
Annex Sports Performance Workout 9-24-2010
September 23rd, 2010
Dynamic Warm Up BB Box Squats 8×2 @ 65% 1RM Then: 6:00 AMRAP of: 4 snatches 95#/65# 6 pistols
Annex Sports Performance Workout 9-23-2010
September 22nd, 2010
Dynamic Warm Up Split Jerk 3-3-3-3-3 @ 70% 1RM Then: 10:00 AMRAP of: 10 ring dips 10 pull ups
Annex Sports Performance Workout 9-21-2010
September 20th, 2010
Dynamic Warm Up DB Complex(dl/clean/fs/pp) 3×5 @ 30# 30, 25, 20, 15 and 10 reps for time of: burpees box jumps toes-to-bar
Annex Sports Performance Workout 9-20-2010
September 19th, 2010
Dynamic Warm-Up CF Warm up Then: 3 rounds for time of: 200m run 50 double unders 25 thrusters 95#
Annex Sports Performance Workout 9-17-2010
September 16th, 2010
Dynamic Warm Up BB Complex(DL/Snatch/OH Squat/Back Squat/Good Mornings) 3×6 @ Bar/75#/95# BB OH Squat 1-1-1-1-1-1-1 Then: Every 30 seconds for 10:00 Complete triplet: Power Clean/Front Squat/Push Jerk @ 115#/135#
Annex Sports Performance Workout 9-16-2010
September 15th, 2010
Dynamic Warm Up Burgener Warm Up 3x @ bar Then: 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight
