Friday, January 30, 2015 (5:00-6:00)

Reminder: all workouts can be scaled to all levels of fitness
FREE TO DEXTER. RESIDENTS

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WARM UP
DAILY MOBILITY
PVC complex
Ninja mobility
X10
Ring rows
Froggies

:30 Handstand hold
X1
Bearcrawl fwd
Hop
Skip
Inchworm

Core: 100 v ups

Strength:
3×5 @80% of 1 rm
Your choice

WOD
5 rounds
5 pull-ups
10 KBS
15 sit-ups
400 meter run

Thursday , January 29, 2015 (5:00-6:00 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
10 med ball cleans
10 lunges
10 push-ups
X1
Fwd/bwd bearcrawl
Hop
Skip
Side to side shuffle

CORE:
120 sit-ups
60 hollow rocks
90 sec plank

Strength:
3×5@80% of 1 rm
Front squat

WOD
6 rounds
7 push presses 135/95
21 double-unders/150 singles
100 meter run or 20 strokes row

Wednesday, January 28, 2015 (5:00-6:00am)

ALL workouts can be scaled to ALL fitness levels

FREE TO DEXTER RESIDENTS

WARM UP
daily mobility
Pvc complex
Ninja mobility
X2- 10 each
Walking lunges
Ring rows
1length
Bearcrawl f/b
Broad jump

Core: rest

Strength
3*5@80% of 1rm
Deadlift
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WOD

AMRAP 5
10 KBS 53/35
10 box jumps 24/20

rest 3 minutes

AMRAP 5
10 TTB’s
20 walking lunges

rest 3 minutes

AMRAP 5
5 DB thrusters 50/30
5 burpees

Tuesday, January 27, 2015 (5:00-6:00am)

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
10 med ball cleans
10 lunges
10 wall balls
10 KBS

CORE:
4x 1 minute plank
1 each side
2 all original

Strength
Rest

WOD
4 rounds
400 meter run
5 front squats
10 push-ups
15 ball slams

Monday, January 26, 2015 (5:00-6:00am)

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
10 med ball cleans
10 prisoner hops
10 wall balls

CORE:
100 super mans
200 bicycles

Strength
Power cleans – 80% x 3 x 5

WOD
AMRAP 10
5 clean & jerks 135/95
50 double-unders/150 singles

Friday, January 23, 2015 (5:00 ish-6:00 ish 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
2x
1 length each
Bear crawl
Skip
Hop
X1–10 each
Jump squats
Ring rows
Burpees

Core:
100 sit-ups
150 side crunches
50 leg raises
90 sec plank

Strength:
3×5@80%
Back squat

WOD
Complete as many rounds as possible in 15 minutes of:
Row 15 calories… about 15 strokes
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps

Thursday, January 22, 2015 (5:00 ish-6:00ish)

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
2x
1 length each
Bear crawl
Skip
Hop
Jump squats
X1–10 each
Ring rows
Burpees

Core
200 bicycles
200 standing side abs

Strength: rest

WOD
For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

Tuesday, January 20, 2015 (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
X2
10 each
Med ball cleans
Ring rows
Wall balls

STRENGTH:
Rest

Core: 4×1 minute planks
2 standard and 1 on each side

WOD
Complete as many rounds as possible in 20 minutes of:
Row 20 calories—about 20 strokes or run 200 m
10 burpees, jumping over the barbell
185-lb. thrusters, 5 reps

Monday, January 19, 2015 (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
10 each
Good mornings
Prisoner hops
Hollow rocks

STRENGTH:
1rm Cleans

Core: 100 supermans

WOD
Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups