Wednesday, December 31, 2014 GYM CLOSED DUE TO WEATHER

No need to be on icy roads! Stay warm, safe and workout at home if you must!

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December challenge: It was a 30 day challenge so if you’ve stayed caught up..YOU ARE DONE!! If not today would be great day to catch up!!

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WOD
for time:
50-40-30-20-10
Tuck jumps ( sub calve raises)
Sit- ups

Tuesday, December 30, 2014 (5:30-6:30 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
Row 250 m ( 50 strokes) or run 400m
15-10-5
Jumping jacks
Ring rows
Wall balls
X2
Wall walk
2 man makers

December challenge:
250 squats
50 push ups
5 minute plank
150 sit-ups

Strength
Deadlift – 75% x 5 x 5

WOD
“Diane”
21-15-9
Deadlifts 225/135
HSPU’s

Monday, December 28, 2014 (5:30-6:30 am)

Reminder: ALL workouts can be scale to all fitness levels
FREE TO DEXTER RESIDENTS

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Warm up
Daily mobility
PVC complex
Ninja mobility
Row 250 m ( 50 strokes) or run 400m
15-10-5
Jumping jacks
Ring rows
Wall balls
X2
Wall walk
2 man makers

Strength
Push press – 75% x 5 x 5

December challenge:
240 squats
40 push ups
4minute plank
Rest sit-ups

WOD
30-20-10
KBS 53/35
walking lunges
push-ups

Friday, December 26, 2014 5:30-6:30 am

Reminder: ALL workouts can be scale to all fitness levels
FREE TO DEXTER RESIDENTS

Warm up
Daily mobility
PVC complex
Ninja mobility
50 Double Unders
1length Russian lunge
10 Turkish Get-ups
x2
5 Broad Jumps
:30 Handstand Hold
3 man makers
15 Squats
10 PVC Thrusters

Strength
Front squat– 85% x 1 x 5

December challenge:
190 squats
19 push ups 18
3.5 minute plank
130 sit-ups

WOD
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Wednesday , December 24, 2014 (5:30-6:30 am)

Reminder: ALL workouts can be scale to all fitness levels
FREE TO DEXTER RESIDENTS

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Warm up
Daily mobility
PVC complex
Ninja mobility
50 Double Unders
1length Russian lunge
10 Turkish Get-ups
x2
5 Broad Jumps
:30 Handstand Hold
3 man makers
15 Squats
10 PVC Thrusters

Strength
Deadlift – 85% x 1 x 5

December challenge:
Rest squats. 180 Sunday
19 push ups 18
3.5 minute plank 3
Rest sit-ups 125

WOD
10-9-8-7-6-5-4-3-2-1
KBS 53/35
1-2-3-4-5-6-7-8-9-10
Burpees

Tuesday, December 23, 2014 (5:30-6:30 am)

Reminder: ALL workouts can be scale to all fitness levels
FREE TO DEXTER RESIDENTS

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Warm up
Daily mobility
PVC complex
Ninja mobility
50 Double Unders
1length Russian lunge
10 Turkish Get-ups
x2
5 Broad Jumps
:30 Handstand Hold
:30 Back Bridge
15 Squats
10 PVC Thrusters

Strength
Back squat – 85% x 1 x 5

December challenge:
190 squats
19 push ups
3 minute plank
120 sit-ups

WOD
6 rounds
7 push presses 135/95
21 double-unders/150 singles
100 meter run

Monday, December 22, 2014 (5:30 -6:30 am) WINTER BREAK HOURS

Reminder: ALL workouts can be scale to all fitness levels
FREE TO DEXTER RESIDENTS

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Warm up
Daily mobility
PVC complex
Ninja mobility
50 Double Unders
1length Russian lunge
10 Turkish Get-ups
x2
5 Broad Jumps
:30 Handstand Hold
:30 Back Bridge
15 Squats
10 PVC Thrusters

December challenge:
185 squats
Rest push ups
3 minute plank
120 sit-ups

WOD
“Kelly” or “Kellie”
5 Rounds
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Friday, December 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
X2
5 burpees
10 wall squats
1 wall walk

Strength
Front squat
75% x 3 x 5

December challenge:
160 squats
25 push ups
Rest minute plank
110 sit-ups

WOD
20 min AMRAP
20 jumping jacks
20 wall balls
20 walking lunges
2 man makers
2 SDHP
2 ohs

Thursday, December 18, 2014 (5:00-6:30am)

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
5 man makers
X2
10 wall squats
1 wall walk

Strength
Back squat
75% x 3 x 5

December challenge:
155 squats
25 push ups
2.5 minute plank
105 sit-ups

WOD
Paul
5 rounds for time of:
50 double-unders (150 singles)
35 knees-to-elbows
185-lb. overhead walk, 20 yards

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