Due to the recent winter storm we’ve lost all telephone communication at The Annex. If you have any questions please email Mickey – mickey@annexsportsperformance.com. We apologize for the inconvenience and hope to have service restored soon. We are operating on a normal schedule.
Dynamic Warm Up CF Warm UP 3×10 For time: 50 Wall ball shots, 20 pound ball 10 Muscle-ups 40 Wall ball shots, 20 pound ball 8 Muscle-ups 30 Wall ball shots, 20 pound ball 6 Muscle-ups 20 Wall ball shots, 20 pound ball 4 Muscle-ups 10 Wall ball shots, 20 pound ball 2 Muscle-ups
BB Complex – 3x @ 65# 5 rounds for time of: 15 Deadlifts (225#/145#) 20 Box Jumps (24″/20′) 25 Pull Ups 3:00 FLR Ring Hold 400m run every time set is broken
CF Warm Up 3x 15 Sumo Deadlift 2-2-2-1-1-1 Then: Tabata Intervals (:20 work/:10 rest) of: 12 rounds total – alternating between Air Squats and toes-to-bar
DB Complex 6x @ 30#/35#/40#/45# each set followed by 1:00 Jump Rope Then: 5 rounds for time: 10 Ring Dips 15 Burpees 20 Anchored sit ups
Dynamic Warm Up 15 rounds for distance of: Sprint 20 seconds Rest 40 seconds Start each round at previous round’s finish point
Dynamic Warm Up Snatch Balance 1-1-1-1-1 Then: For Time: 1200m Run 21 Toes-to-Bar 9 KB Swings 55# 800m Run 15 Toes-to-Bar 15 KB Swings 55# 400m Run 9 Toes-to-Bar 21 KB Swings 55#
Dynamic Warm Up BB OH Walking Lunges 2x 30yds @ Bar 2x 30yds @ 75# 1x 30yds @ 95# 3 Rounds for time: 400m Run 21x 60# DB Swing 12x Pull Ups 3x 10x Bar Dips 10x GHD Sit Ups 10x Ring Push Ups
ANNEX athlete Rick Porcello pitched three shutout innings in his second appearance this spring. Check out article on MLB.com: http://detroit.tigers.mlb.com/news/article.jsp?ymd=20100309&content_id=8727690&vkey=recap&fext=.jsp&c_id=det
Dynamic Warm Up Six Way BB Complex 6x @ 75#/95#/115# 10-9-8-7-6-5-4-3-2-1 Reps of: 165-185# BB Bench Press 85# Goblet Squat Pull Ups Box Jumps 30 sec Treadmill Run @ 15% Incline-7.0 mph.
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