Annex Sports Performance Workout 11-12-2010
October 31st, 2010
BB Complex/Jump rope 3×6 @ 65#/1:00 BB Bench Press 3-3-3-3-3-3 6:00 AMRAP of: 4 HSPU 8 Pull Ups 16 Double Unders
Annex Sports Performance Workout 11-11-2010
CF Warm Up 3×15 20:00 AMRAP of: 10 Push Presses (115#/75#) 10 KB Swings (53#/35#) 10 Box Jumps (24″/20″) Core – 40 GHD Sit Ups
Annex Sports Performance Workout 11-9-2010
Squat Clean 1RM Then: Four rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
Annex Sports Performance Workout 11-5-2010
Push Presses 8×3 @ 60% 1RM, :45 recovery b/w sets Then: 8 rounds for time of: 100 M sprint 8 burpees Core – 50 GHD sit ups
Annex Sports Performance Workout 11-4-2010
Wide Stance Back Box Squat 12 x 2 @ 60% 1RM — :45 recovery b/w sets Then: 6:00 AMRAP of: 7 wall ball shots (20#/14#) 3 power cleans (185#/95#) Core – 50 Reverse Hypers
Annex Sports Performance Workout 11-1-2010
Push Jerk 2,2,1,1,1 Core- 30 Glute Ham Raises (25#/15#) Then: 15,12,9,6, and 3 reps for time of: HSPU’s Pull Ups
Annex Sports Performance Workout 10-28-2010
October 27th, 2010
BB Complex 6x @ 55#/75#/95# 15:00 AMRAP of: 10 burpee-pull ups 10 hanging squat clean thrusters (95#/65#)
Annex Sports Performance Workout 10-26-2010
October 25th, 2010
Dynamic Warm Up 8 rounds for time of: 15 KB swings(53#/35#) 4 muscle ups (sub – 2 MU transitions) Core – 50 GHD situps
Annex Sports Performance Workout 10-25-2010
October 24th, 2010
CF Warm Up 3x 15 each round followed by 1:00 of jump rope BB Bench Press 5-5-5-5 4 rounds for time of: 15 push presses (95#/63#) 25 box jumps (24″/20″)
Annex Sports Performance Workout 10-22-2010
October 21st, 2010
Burgener Warm Up 3x @ 65# 20:00 AMRAP of: 5 pull-ups 10 push-ups 15 squats
