Annex Sports Performance 12-3-2010 Workout:
November 30th, 2010
BB Complex 3×6 @ 65#/45# 10 rounds for time of: 10 BB Thrusters (95#/65#) 10 ring push ups
Annex Sports Performance 12-2-2010 Workout:
DB Complex 5x @ 25#/35#/45# 16:00 AMRAP of: 8 C2B Pull Ups 8 Pistols (alternating) 8 Deadlifts (185#/135#) Core – 50 Reverse Hypers
Annex Sports Performance 11-30-2010 Workout
CF Warm Up 3×10 Then, For time: run 800M 3 rounds of: 15 push presses(95#/65#) 20 Diamond Push Ups (Index fingers and thumbs touching) run 800M Core – 30 Glute Han Raises (25#/15#)
Annex Sports Performance 11-29-2010 Workout:
November 29th, 2010
Dynamic Warm Up For time: 50 Box jump, 24″/20″ box 50 Jumping pull-ups 50 Kettlebell swings (35#/20#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45#/30#) 50 Back extensions 50 Wall ball shots (20#/14#) 50 Burpees 50 Double unders
Annex Sports Performance 11-24-2010 Workout:
November 23rd, 2010
Turkish Get Ups 3-3-3-3-3-3 15:00 AMRAP of: 5 Front Squats (155#/95#) 7 Burpee Pull Ups Remaining time…work on a weakness
Annex Sports Performance 11-23-2010 Workout:
November 22nd, 2010
Push Press 6 sets of 3 @ 70% 1 RM — 60 seconds rest between sets Then, 10 rounds for time of: 10 pull ups 10 push ups 10 sit ups 10 squats
Annex Sports Performance 11-22-2010 Workout:
3×20 BW Squats 3×10 Squat Jumps Box Squats 10 sets of 2 @ 70% 1RM — 60 seconds rest between sets Then, 6:00 AMRAP of: 10 SDHP’s (95#/65#) 6 Lateral Burpees over the barbell Core – 40 hip extensions
Annex Sports Performance 11-19-2010 Workout:
November 18th, 2010
BB Complex 3×6 @ 65# BB Bench Press 5x @ 60% 1rm 5x @ 70% 1rm 5+ @ 80% 1rm Skill work: Muscle ups 3 rounds for time of: 400m Run 15 Ring Dips 15 KTE’s
Annex Sports Performance 11-18-2010 Workout:
November 17th, 2010
Burgener Warm Up 3x @ 65# BB Snatch — 1 RM Then, 5 rounds for time of 100m Run 1:30 Recovery
Annex Sports Performance 11-16-2010 Workout:
November 15th, 2010
Turkish Get Ups 4×8 @ >30# Push presses 8 x 3 @ 65% 1RM — 45 seconds rest between sets Then, 3 rounds for time of: 400 M run 20 pull ups 25 push ups (hand release)
