Tuesday, September 30, 2014 (5:00-6:30 am and 6:00-7:00 pm)

ALL WORKOUT CAN BE SCALED FOR ALL FITNESS LEVELS
FREE TO DEXTER RESIDENTS

A

WARM UP
DAILY MOBILITY
PVC COMPLEX
NINJA MOBILITY
1 LENGTH
BEARCRAWL FWD/BWD
HOP
SKIP
WALKING LUNGES
12 EACH
MED BALL CLEANS
PUSH UPS
RING ROWS

CORE:
X2
25 EACH
Abmat situps
side crunches each side
hollow rocks

WOD
3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps

Friday, September 26, 2014 (5:00-6:30 am)

All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS

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WARM UP
Daily mobility
PVC complex
Ninja mobility
10 of each
Push ups
ring rows
med ball cleans
Wall squats
Paralette dips

Strength:
Back squat
3-3-3-3-3

Core:
100 abmat sit ups

WOD
For time:
50 wall-ball shots, 20-lb. ball
155-lb. clean, 30 reps
15 muscle-ups

Friday, September 19, 2014 (5:00-6:30 am)

REMINDER: All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS

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WARM UP
daily mobility
PVC complex
Ninja mobility
25 jumping jacks
1 length of each
Bear crawl
Hop
Skip
Broad jump
10 push ups
10 med ball cleans

Strength
Rest

WOD
200 meter run
40 KBS 53/35
200 meter run
20 ball slams 40/20
200 meter run
40 box jumps
200 meter run
20 TTB’s
200 meter run
40 wall balls 20/14
200 meter run