Annex Sports Performance 5-31-2011 Workout:
May 30th, 2011
Dynamic Warm Up Skill Work: Muscle Ups Thrusters: 3-3-3-3-3-3-3
Annex Sports Performance 5-26-2011 Workout:
May 25th, 2011
Dynamic Warm Up Burgener Warm Up 4x BB Snatch 1-1-1-1-1-1-1 Then: 10:00 AMRAP 150m run 15 Burpees
Annex Sports Performance 5-24-2011 Workout:
May 23rd, 2011
Dynamic Warm Up Skill Work: BB Clean 800m run 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30 inch box KTE 800m run
Annex Sports Performance 5-23-2011 Workout:
May 22nd, 2011
Dynamic Warm Up BB Complex 4x @ 65# Weighted Chin Ups 3-3-3-3-3 Then: Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders
Annex Sports Performance 5-20-2011 Workout:
May 19th, 2011
Dynamic Warm Up CF Warm Up – 3×10 Weighted Push Ups 4x 4 Chains-Max Reps/2 Chains-Max Reps/BW-Max Reps Then: Run 1200 40 pound Dumbbell snatch, 50 reps Run 800m 40 pound Dumbbell snatch, 35 reps Run 400m 40 pound Dumbbell snatch, 20 reps These are one-arm snatches, alternating arms.
Annex Sports Performance 5-19-2011 Workout:
May 18th, 2011
BB Complex 4x @ 45#/45#/65#/65# Deadlift: 1-1-1-1-1-1-1 8:00 AMRAP of: 10 Push Press @ 85# 20 Double Unders
Annex Sports Performance 5-17-2011 Workout:
May 16th, 2011
Dynamic Warm Up Mile Run 100x Pull Ups 200x Push Ups 300x BW Squats Mile Run
Annex Sports Performance 5-16-2011 Workout:
Dynamic Warm Up Burgener Warm Up 3x @45# BB Snatch 3-3-3-3-3 Then: 20:00 AMRAP of: 15x Toes to Bar 15x KB Swings 15x OH Squat
Annex Sports Performance 5-13-2011 Workout:
May 12th, 2011
CF Warm Up 3×15 Skill Work: BB Clean Complete as many rounds in 20 minutes as you can of: Run 400m 40 Wallball shots, 20 pound ball
Annex Sports Performance 5-12-2011 Workout:
May 11th, 2011
Dynamic Warm Up 3x 20 Air Squat 20yds OH Lunge 15 Push Ups 15 Sit ups Then: Three rounds for time of: 30 Double-unders 25 Pull-ups 50 pound dumbbells Squat clean, 20 reps
