Annex Sports Performance 12-30-2010 Workout:
December 30th, 2010
Dynamic Warm Up DB Snatch 5×3 Push Press 2,2,1,1,1 Then: 3 Rounds for time of: 50 double unders 5 chest to bar pull ups 10 hand release push ups
Annex Sports Performance 12-27-2010 Workout:
December 29th, 2010
Dynamic Warm Up Burgener Warm Up 3x @ 65# BB Squat Cleans 3-3-1-1-1 Then: Death-By-Clean and Jerk With a continually running clock perform 1 clean and jerk during first minute, 2 clean and jerks in second minute….add on rep each minute until you are unable to continue. @ 135#/95#
Annex Sports Performance 12-21-2010 Workout:
December 20th, 2010
Dynamic Warm Up DB Complex 5x @ 30#/40#/50# Then: 5 rounds for time of: 7 muscle ups/9muscle up transitions 21 burpees
Annex Sports Performance 12-20-2010 Workout:
December 19th, 2010
CF Warm Up – 3×10 BB OH Squat — work up to 1 RM 4 rounds fot time of: 20 Double Unders 10x Toes to bar
Annex Sports Performance 12-17-201 Workout:
December 16th, 2010
Upper Body Mobility Work BB Bench Press 1-1-1-1-1-1-1 Then: 10:00 AMRAP of: 5 pull ups 10 push ups 15 air squats
Annex Sports Performance 12-16-2010:
December 15th, 2010
BB Complex 6x @ 45#/65#/85# Then: 30 Clean and Jerks for time (135#/95#) Core: 40GHD Sit Ups
Annex Sports Performance 12-14-2010 Workout:
December 13th, 2010
Shoulder Press 8×3 @ 60% 1RM — 1:00 Recovery b/w sets Then, 10:00 AMRAP of: 3 HSPU’s 5 Burpees 7 Pull Ups
Annex Sports Performance 12-13-2010 Workout
December 12th, 2010
Front Squat 12×2 @ 60% 1RM- 1:00 recovery b/w sets Then, 6:00 AMRAp of: 5 Overhead Squats (95#/65#) 5 KB Swings (53#/36#)
Annex Sports Performance 12-10-2010 Workout:
December 9th, 2010
BB Bench Press 5x @70% 3x @80% 1+@90% Then: 10:00 AMRAP of: 5 Clap Push Ups 10 Wall Ball 20yd Shuttle Sprints
Annex Sports Performance 12-9-2010 Workout:
December 8th, 2010
Turkish Get Ups/Jump Rope 4x 8 @ 35#/1:00 21, 18, 15, 12, 9, 6 and 3 rep rounds for time of: Sumo Deadlifts 135#/95# Hand release push ups Glute/Ham Raises 4×10
