Annex Sports Performance 7-1-2011 Workout:
June 30th, 2011
Dynamic Warm Up Burgener Warm Up 2x @ 45# 2x @ 65# 21-15-9 reps for time of: 95 pound barbell Squat snatch Chest to bar pull-ups Then: 4:00 FLR Ring Hold 200m run from every broken set
Annex Sports Performance 6-30-2011 Workout:
June 29th, 2011
Dynamic Warm Up DB Complex(DL/Clean/Front Squat/Push Press) 4×5 @ 40#/30# For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 55#/35# 40 Pull-ups 30 Handstand push-ups
Annex Sports Performance 6-28-2011 Workout:
June 27th, 2011
Dynamic Warm Up BB Complex: 2×6 @ 45# 2×6 @ 65# Front squat: 3-3-3-3-3 4 Rounds of 45 seconds of work followed by 30 seconds of rest, one minute recovery between rounds: 90# Prowler sprint 45# OH walking lunge Box Jumps Deck Squats
Annex Sports Performance 6-27-2011 Workout:
June 26th, 2011
Dynamic Warm Up Skill Work: BB Power Clean 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings 55# 60 Sit-ups 70 Burpees
Annex Sports Performance 6-23-2011 Workout:
June 22nd, 2011
Dynamic Warm Up Burgener Warm Up 4x @ 45# Five rounds for time of: 42 Double unders 30 Knees to elbows 135# Overhead walk, 12 steps each leg FLR Ring Holds 4:00
Annex Sports Performance 6-21-2011 Workout:
June 20th, 2011
BB Complex 4oom Run Three rounds for time of: 135 pound Hang power cleans, 15 reps 15 Burpees 400m Run
Annex Sports Performance 6-20-2011 Workout:
June 19th, 2011
Dynamic Warm Up Turkish Get Ups 3-3-3-3-3 Five rounds for load and time of: Back Squat, 3 reps 20 Ring dips
Annex Sports Performance 6-17-2011 Workout:
June 16th, 2011
Dynamic Warm Up Burgener Warm Up 4x @ 45#/45#/65#/65# Clean one rep every minute on the minute for 15 minutes. Then: 50x Glut Ham Raises
Annex Sports Performance 6-16-2011 Workout:
June 15th, 2011
Dynamic Warm Up SA KB Complex 3×5 @ 35# BB OH Press 8×2 @ 60% Then: 3 rounds for time of: Walking lunge, 100 ft 50 Squats 25 KB Swings @ 55#
Annex Sports Performance 6-14-2011 Workout:
June 13th, 2011
3×20 Air Squats 3x 20 yds walking lunge 3×10 OH Squat 3x 20 yds OH walking lunge Five rounds for time of: 135 pound Back squat, 20 reps 10x Hand Stand Push Ups Then, 4:00 Ring Hold every time there is a break – 200m run
