REMINDER: ALL WORKOUTS CAN BE SCALED FOR ALL FITNESS LEVELS
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
Row 500 m
WOD
AMRAP IN 13 minutes
11 Burpees
11 KB Swings 35/50#
11 Air Squats
11 KB Step Ups 26/35# with 18/20″ box
Reminder: All workouts can be scaled for all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
100 jump ropes
50 light KBS
25 squats
10 tuck jumps
WOD
TABATA .. 4 rounds of 20 sec work 10 sec rest of each exercise
Pull ups
Push press
STRENGTH:
5-5-5-5-5
Back squat
Core:
100
Flutter kicks
Reminder: All workouts can be scaled for all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
Tabata x3 (20 seconds work 10 seconds rest)
Med ball cleans
Jump ropes
Speed skaters
Strength:
5-5-5-5-5
@65% -70% of 1rm
WOD
For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run
Reminder: All workouts can be scaled for all fitness levels
Free to Dexter residents
Warm up
Daily mobility
PVC complex
Ninja mobility
15-9-7
Lunges
Ring rows
Ball slams
WOD
Helen
3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
STRENGTH
1rm front squat
Core:
Rest
Reminder: All workouts can be scaled for all fitness levels
FREE TO DEXTER RESIDENTS
Warm up
Daily mobility
PVC complex
Ninja mobility
21-15-9
Squats
Speed skaters
Push ups
STRENGTH
1rm deadlift
WOD
Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 ring dips
9 box jumps, 30-inch
27 double-unders (x3 singles)
CORE:
100 hollow rocks
Here are some at home WODS you can do with no equipment!
Pick and choose as you wish!
See ya next week! Open 5:30-6:30am
WARM UP
DAILY MOBILITY
JOG FOR 5 MINUTES
WODS…do in whatever order you like!
#1 10 Rounds – 10 air squats, 10 pushups, 10 situps, 10 dips
#2 AMRAP 20 – 20 walking lunges, 20 situps, 20 pushups, 20 squats
#3 100 air squats for time.
#4 100 Burpees for time.
#5 4 Rounds for time – 400 meter run, 20 burpees
REMINDER ALL WORKOUTS CAN BE SCALED FOR ALL FITNESS LEVELS
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
pvc complex
ninja mobility
15-12-9
med ball cleans
jump squats
push ups
WOD
Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders(x3 singles)
STRENGTH: REST
CORE: REST
REMINDER :ALL WORKOUTS CAN BE SCALED FOR ALL FITNESS LEVELS
FREE TO DEXTER residents
WARMUP
daily mobility
PVC complex
Ninja mobility
100 jump ropes
Run 200 m
1 bear crawl
For time:
3-minute handstand hold( toes touch wall, don’t move on to squats until you’ve accumulated 3 minutes)
100 squats
10’wall walks
100 squats
30 handstand push-ups
Strength: deadlifts 3-3-3-3-3
Core: 25 ghd sit-ups
50 t2b
25 hollow rocks
50 abmat
REMINDER ALL WORKOUTS CAN BE SCALED FOR ALL FITNESS LEVELS
FREE TO DEXTER RESIDENTS
WARM UP
DAILY MOBILITY
PVC COMPLEX
NINJA MOBILITY
150 jumpropes
9-12-15
Squats
Med ball cleans
Hollow rocks
STRENGTH:
10 Minutes to find 1RM power clean
WOD
3 power cleans EMOM for 5 minutes @ 70% of 1RM
2 power cleans EMOM for 5 minutes @ 75% of 1 RM
THEN
5 rounds
5 power cleans 135/95
10 KBS 53/35
15 lateral barbell jumpovers
CORE:
3–1 minute planks
REMINDER: all workouts can be scaled for all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
Row 500 m
10 ring rows
1 length bear crawl
15 push ups
10 kb sdhp
STRENGTH
deadlifts – 3 x 5 @ 75% of 1RM
WOD
AMRAP10
5 burpees
10 pull-ups
15 KBS 53/35
CORE:
25 r/l kb crunches
25 abmats
50 bicycles
:50 plank
DEMONFIT 