For time:
50 Box jump, 24″/20″ box
50 Jumping pull-ups
50 Kettlebell swings (35#/20#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/30#)
50 Back extensions
50 Wall ball shots (20#/14#)
50 Burpees
50 Double unders

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Box Squats
10 sets of 2 @ 70% 1RM — 60 seconds rest between sets

Then,
6:00 AMRAP of:
10 SDHP’s (95#/65#)
6 Lateral Burpees over the barbell

Core – 40 hip extensions

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BB Bench Press
5x @ 60% 1rm
5x @ 70% 1rm
5+ @ 80% 1rm

Skill work: Muscle ups

3 rounds for time of:
400m Run
15 Ring Dips
15 KTE’s

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BB Snatch — 1 RM

Then,
5 rounds for time of
100m Run
1:30 Recovery

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Push presses
8 x 3 @ 65% 1RM — 45 seconds rest between sets

Then,
3 rounds for time of:
400 M run
20 pull ups
25 push ups (hand release)

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Box Squats
12 x 2  @ 65% 1RM  – 45 seconds rest between sets

Then,
5:00 AMRAP of:
3 KB Snatches right arm (53#/35#)
3 KB Snatches left arm
5 HSPU’s

The post Annex Sports Performance 11-15-2010 Workout: appeared first on Sports Training New Jersey baseball lacrosse soccer football sports performance.