Friday, February 26, 2015

image

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Thursday, February 26, 2015

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

image

WARM UP
daily mobility
PVC complex
Ninja mobility
X10
Med ball cleans
Burped
Walking lunges
Push ups

Core
150 sit-ups

Strength
Rest

WOD
3 rounds
400 meter run
50 wall balls
30 KBS

Wednesday, February 25, 2015

Reminder:All workouts can be scaled to all fitness levels
Free to Dexter residents
image

Warm up
Daily mobility
PVC complex
Ninja mobility
25 jumping squats
X10
Sdhp empty bar
Burpees
MTn climbers
Run 300 m

Strength
75%of 1 rm
5×4
Back squat

Core
4x 1 minute plank
X2
25 leg raises
15 hollow rocks
10 ghd

4rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps

Post time to comments.

Tuesday, February 24, 2015

levels
FREE TO DEXTER RESIDENTS
reasons_to_drink_green_tea.117211702_std

Warm up
Daily mobility
PVC complex
Ninja mobility
25 jumping jacks
9-6-3
Med ball cleans
Push ups
Step up
Then
Run 300 m

Core: x2
25 leg lifts
25 hollow rocks
15 burpees
Strength:
75%
4*5
Deadlift

WOD
400 meter run

then

5 rounds
5 hang clean & jerks
15 box jumps
50 jump rope singles

then

400 meter run
Post time to comments.

Monday, February 23, 2015

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

IMG_1273.JPG

Warm up
Daily mobility
PVC complex
Ninja mobility
25 jumping jacks
9-6-3
Med ball cleans
Push ups
Step up
Then
Run 300 m

Core: x2
25 t2b
25 hollow rocks
25 froggies
Strength:
Rest

WOD
4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps

Post time to comments.

Friday, February 20, 2015

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

IMG_0636.JPG

WARM UP
DAILY MOBILITY
PVC COMPLEX
ninja mobility
Run 200m
12-9-6
Jumping jacks
Ring rows
Push press

Strength
75%of 1rm
5×4
Front squat

Core:
X2
:30 plank
40 plank jacks
20 superwomen

WOD
Complete as many rounds as possible in 15 minutes of:
30 GHD sit-ups
20 Turkish get-ups with a 50-lb.
30 GHD sit-ups
40 overhead squats with a 50-lb.

Thursday, February 19, 2015

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

IMG_0635-0.JPG

WARM UP
DAILY MOBILITY
PVC complex
Ninja mobility
X2 lengths each
Hop
Skip
Walking lunge
Jumping jacks

Strength: 75% of 1 rm
DEadlift

Core:
AMRAP in 1 minute
Sit ups

Eva

5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups

Wednesday , February 18, 2015

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

IMG_0634.JPG

WARM UP
DAILY MOBILITY
PVC complex
Ninja mobility
X2
:30 handstand hold
10 ring rows
5 burpees
Run 400 m

Strength
75% of 1 rm
5×4
Back squat

Core
4×1 minute planks
However you can accomplish!

WOD
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Tuesday, February 17, 2015

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

IMG_0633.JPG

WOD
15-12-9 reps for time of:
95-lb. thrusters
Pull-ups

Rest 5 minutes

12-9-6 reps for time of:
95-lb. thrusters
Pull-ups

Rest 5 minutes

9-6-3 reps for time of:
95-lb. thrusters
Pull-ups