Annex Sports Performance 3-1-2011 Workout:
February 28th, 2011
3x :45/:30 of: Air Squats Push ups Sit ups Jump rope Then, Three rounds for time of: 6 Muscle-ups 30 Wallball shots, 20 pound ball 12 Handstand push-ups 135 pound Power clean, 15 reps
Annex Sports Performance 2-28-2011 Workout:
February 27th, 2011
CF Warm Up 3×15 Weighted pull-ups 1-1-1-1-1-1-1 5 rounds for max weight 5 deadlift 5 clean 5 front squat 5 push jerk
Annex Sports Performance 2-25-2011 Workout:
February 24th, 2011
3x 20 Air Squat 20yd Lunge 10 Hand Release Push Ups 1:00 Jump Rope Then: 20:00 AMRAP of: 6x 225# Deadlift 7 Burpee Pull Ups 10 KB Swings 200m Run
Annex Sports Performance 2-24-2011 Workout:
February 23rd, 2011
Burgener Warm Up 3x @ 45# Skill work: Clean 21-15-9 Reps of: 95# Thrusters Pull Ups 3:00 Ring Holds
Annex Sports Performance 2-22-2011 Workout:
February 21st, 2011
Dynamic Warm Up SA KB Complex(Swing/Clean/FS/Push Press) 3×5 @ 50# Front squat 3-3-3-3-3 Then: Tabata Intervals of: 8x Double Unders 8x Burpees
Annex Sports Performance 2-21-2011 Workout:
February 20th, 2011
Dynamic Warm Up Six Wy BB Complex(DL/Snatch/OH Squat/Back Squat/Good Mornings/Push Ups) 3×6 @ 65# 3 rounds for time of: Run 800 meters 15 Overhead squats, 75 pounds 15 Pull-ups Then: 50 GHD Sit Ups
Annex Sports Performance 2-18-2011 Workout
February 17th, 2011
Dynamic Warm Up CF Warm Up 3×10 BB OH Squats 3-3-3-3-3 Then: 10:00 AMRAP of: 5x HSPU 10x Pistols 15x Pull Ups
Annex Sports Performance 2-17-2011 Workout:
February 16th, 2011
Dynamic Warm Up Burgener Warm Up 3x 135# Power Cleans, 15 reps 30 Ring Dips 135# Power Cleans, 12 reps 24 Ring dips 135# Power Cleans, 9 reps 18 Ring Dips 135# Power Cleans, 6 reps 12 Ring Dips 135# Power Cleans, 3 reps 6 Ring Dips
Annex Sports Performance 2-15-2011 Workout:
Dynamic Warm Up Upper Body Mobility DB Complex 3×6 @ 35#/40#/45# BB OH Press 3-3-1-1-1 4x 2oom Run 21 KB Swings 12 Pull Ups
Annex Sports Performance 2-14-2011 Workout:
Dynamic Wam Up Six Way BB Complex 3×6 @ 45#/65#/85# BB Deadlift 1-1-1-1-1-1 10:00 AMRAP 6x Burpees 12x Wall Ball Suicide Sprints
