REMINDER: ALL WORKOUTS CAN BE SCALED FOR ALL FITNESS LEVELS
FREE TO ALL DEXTER RESIDENTS
Warm up
Daily mobility
PVC complex
Ninja mobility
150 jump rope
15 push ups
10 med ball cleans
75 jump ropes
WOD
AMRAP 12
10 burpees
10 DB hang power cleans
10 DB push presses
100 meter run
CORE
100 abmat sit ups
REMINDER: all workouts can be scaled for all fitness levels
FREE TO ALL DEXTER RESIDENTS
Warm up
Daily mobility
PVC complex
Ninja mobility
10 ring rows
10 handstand push ups
10 wall squats
100 m skip
WOD
Wyk
5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents…sub wall walks
Run 400 meters with a 45-lb. plate
CORE
5 ninja get ups
10 v ups
15 leg raises
20 flutter kicks
25 toes to bar
30 abmat sit-ups
REMINDER: ALL WORKOUTS CAN BE SCALED TO ALL FITNESS LEVELS
Notice: fitness center will be closed for maintenance July 21-25
Warm up
Daily mobility
PVC complex
Ninja mobility
X2
10 push ups
10 wall balls
10 ring rows
4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups
Core: rest!
REMINDER :ALL WORKOUTS CAN BE SCALED TO ALL FITNESS LEVELS
FREE TO DEXTER RESIDENTS
center will be closed July 21-25 for maintenance
Warm up
Daily mobility
PVC complex
Ninja mobility
:30 handstand hold
20 walking lunges
15 good mornings
WOD
4 rounds for time of:
50 squats
40 back extensions
30 push-ups
CORE:
30 knee crunches
30 side crunches
30 flutter kicks
20 heel touches
20 leg raises
20 bicycles
20 supermen
1 minute plank
REMINDER : ALL WORKOUTS CAN BE SCALED FOR ALL FITNESS LEVELS
FREE TO DEXTER RESIDENTS
Warm up
Daily mobility
PVC complex
Ninja mobility
X2
Row 250 m(50 strokes)
1 length -Hop-skip-broad jump
10 med ball cleans
10 good mornings
WOD
COMPLETE as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps
CORE:
:30 plank
25hollow rocks
20 abmats
15 knees to elbows
10 v ups
5 ninja get ups
Warm up
Daily mobility
PVC complex
Ninja mobility
X2
Row 250 m(50 strokes)
1 length -Hop-skip-broad jump
10 med ball cleans
10 good mornings
WOD
COMPLETE as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps
CORE:
:30 plank
25hollow rocks
20 abmats
15 knees to elbows
10 v ups
5 ninja get ups
REMINDER: ALL WORKOUTS CAN BE SCALED TO ANY FITNESS LEVEL
FREE TO DEXTER RESIDENTS– gym will be closed week of July 21-25
WARM UP
daily mobility
PVC complex
Ninja mobility
Bear crawl –fwd/ backward
10 wall balls
10 push ups
Strength
3-3-3-3-3 deadlifts@75%1rm
WOD
For time
Run 400m
10-9-8-7-6-5-4-3-2-1
Burpees
T2b
Run 400 m
Post time to comments
WARM UP
DAILY MOBILITY
PVC COMPLEX
NINJA MOBILITY
X2
10 med ball cleans
5 jump squats
:20 plank
WOD
3 rounds for time of:
25 GHD sit-ups… Sub t2b or k2e or abmats
205-lb. clean and jerks, 5 reps
Core: rest!
REMINDER: ALL WORKOUTS CAN BE SCALED FOR ALL FITNESS LEVELS
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
Row 250 meters
1 length of each
Hop/skip /broad jump/ bear crawl
10 ring rows
5 burpees
WOD
Split WOD as you wish!
REMINDER: ALL WORKOUTS CAN BE SCALED FOR ALL FITNESS LEVELS
Warm up
Daily mobility
PVC complex
Ninja mobility
X2
1 length bear crawl
15 squat jumps
10 push ups
5 pull ups
WOD
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
STRENGTH: if you didn’t do it today
snatch 1-1-1-1-1 ha!
CORE:
Rest!
DEMONFIT 