Reminder: All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
PVC COMPLEX
ninja mobility
30 jumping jacks
1 length
Bearcrawl
Hop
Skip
Walking lunges
Strength:
70% of 1rm 5×5
Back squat
Core: 2x 1 minute plank
WOD
For time
75 KBS
Run /walk 1 mile
75 KBS
REMINDER: ALL WORKOUTS CAN BE SCALED TO ALL FITNESS LEVELS
FREE TO DEXTER RESIDENTS
BRING FAMILY OR FRIEND DAY!!
Warm up
Daily mobility
PVC complex
Ninja mobility
125 jumpropes
Bearcrawl
X12
Lunges
Light push presses
Med ball cleans
WOD
Thanksgiving with the Girls
Nov 27, 2014
Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.
For Time:
Angie’s House
20 Pull-ups
20 Push-ups
20 Sit Ups
20 Air Squats
Helen’s House
400 m Run
21 Kettlebell Swings 53/35
12 Pull-ups
Fran’s House
15 Thrusters 95/65
Nancy’s House
400 m Run
15 Overhead Squats 95/65 lbs
Grace/Isabel’s House
20 Ground To Overheads 95/65 lbs
Kellie’s 😉 House
400 m Run
30 Box Jumps 24/20
30 Wall Balls 20/14
Post total time.
Reminder : All workouts can be scaled for all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
:30 handstand hold
X12
overhead squats PVC OR LIGHT WEIGHT
STEP UPS
WALL BALLS
For Time
100 Double Unders (300 singles)
3 Rope Climbs…sub wall walks
200m Run/300m Row
10 Power Snatch (95/65)
2 Rope Climbs
200m Run/300m Row
10 Power Snatch (95/65)
1 Rope Climb
200m Run/300m Row
CORE
Sit-ups (Max Reps in 1 Minute)
REST 1 minute
2×1 minute plank
1 minute side planks
Reminder : All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
Reminder: ALL workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
Run 300 m
15 step ups
Bearcrawl
15 speed skaters
Bearcrawl
Strength:
deadlift
5×5 @ 70% of 1rm
WOD
5 rounds for time
25 KBS
25 overhead lunges
25 sit ups
Reminder : All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
Run200 m
X10
Wall squats
Med balls
Step ups
X15
Speed skaters
Walking lunges
WOD
For Time:
70double-unders
60 kettlebell snatches (1.5/1 pood)
50 box jumps
40 burpees
30 wall-balls
20 clean & jerks
10 chest to bar pull-ups
Reminder : All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
15-9-3
Med ball cleans
Wall squats
Ring rows
Push ups
Core: x2
30 hollow rocks
:30 plank
30 ab mat
:30 plank
WOD
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.<“Fight Gone Bad!“
Reminder: all workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
1 length
Hop
Skip
Broad jump
Bear crawl
X10
Ring rows
Push ups
Step ups
WOD
AMRAP in 10 Minutes
5 Shoulder to Overhead (135/95)
10 Double Unders (30 Singles)
Take 2 Minutes to change bar
Rest 4 minutes
Then
AMRAP in 10 Minutes
2 Wall Walks
6 Deadlifts (185/135)
9 AbMat Sit-Ups
Reminder : All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
Row 250 meters (50 strokes)
12 Parallette dips
10 speed skaters
9 step ups
10 speed skaters
6 ring rows
10 speed skaters
WOD
4 rounds for time of:
100-foot walking lunge, carrying 30-lb. dumbbells ( pick a weight that suits you)
24-inch box jumps, 30 reps. (Step ups)
30-lb. weighted pull-ups, 20 reps ( now weight , either jumping or with bands)
Post time to comments.
Reminder: All workouts can be scaled for all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
1 length of each
Hop
Skip
High knees
Butt kicks
Bear crawl
Walking lunge
Broad jump
X10
ring rows
Push ups
STRENGTH:
Push press
5×5 @65% of 1rm
Core:
X2
25 flutter kicks
20 abmat
15 ghd
10 hollow rocks
WOD
4 rounds for time of:
Run 400 meters
20 ring dips
DEMONFIT 