Reminder: All workouts can be scaled to All fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
ninja mobility
STRENGTH
Deadlift 5 x 1 @ 90% of 1 RM
*Warm up as follows… 5 @ 60%, 4 @ 70%, 2 @ 80%
WOD
5 ROUNDS for time
RUN 400 m
10 Calorie Row or 15 SDHP
15 Medicine Ball Cleans 20/14
20 Ab Mat sit-ups
Reminder: All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
DAILY MOBILITY
PVC COMPLEX
NINJA MOBILITY
CORE:
X2
25 hollow rocks
25 bicycles
:35 plank
25 plank jacks
WOD
Alternating EMOM for 12 minutes of:
First minute…
5 Deadlifts @ 70% of 1 RM
15 Double Unders
Second minute…
5 Box Jumps 30/24
15 Russian Kettlebell Swings 70/53
Reminder All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
DAILY MOBILITY
PVC COMPLEX
NINJA MOBILITY
STRENGTH:
Emom for 3 minutes
5 back squats @ 70%
WOD
4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest
*Record total reps of each movement
Reminder : All workouts can be called to all fitness levels
FREE TO DEXTER RESIDENTS
Warm up
Daily mobility
PVC complex
Ninja mobility
Strength: Push Press 3-3-3-3-3
*Find a heavy 3RM
For time:
400m Run
15 OHS 135/95
30 T2B
12 OHS 135/95
20 T2B
9 OHS 135/95
10 T2B
400m Run
Reminder :All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
Warm up
Daily mobility
PVC complex
Ninja mobility
Run 400 m
1 length each
Bearcrawl
Hop
Skip
Inchworm
X12
Ring rows
Wall balls
150 jump ropes
WOD
2 rounds for time of:
1,000-meter row= 200 strokes or run 800m
65-lb. thrusters, 50 reps (45#women)
30 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
Run 400 m
X12
Good mornings PVC
Hop/skip/ broad jump
Step ups
Superwoman
Ring rows
Handstand hold
WOD
21-15-9 reps for time of:
225-lb. deadlifts 185# women
24-inch box jumps 20″ women
Handstand push-ups
All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobilty
Pvc complex
Ninja mobility
Run 400m
10-7-5
PUSH UPS
RING ROWS
BEARCRAWL
HOP
SKIP
BROAD JUMP
:30 HANDSTAND HOLD
WOD
4 rounds for time of:
15-ft. rope climbs, 2 ascents—-5 wall walks
100 m sprint
225-lb. squat cleans, 4 reps
100 m sprint
Reminder :All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobilty
Pvc complex
Ninja mobility
Run 400m
10-7-5
PUSH UPS
RING ROWS
BEARCRAWL
HOP
SKIP
BROAD JUMP
:30 HANDSTAND HOLD
WOD
8 Rounds for time of:
100m Run
2 Rope Climbs–sub wall walks or plank rows
3 Push Jerk 185 / 135
Reminder: All workouts can be scaled to all fitness levels
FREE TO DEXTER RESIDENTS
WARM UP
daily mobility
PVC complex
Ninja mobility
Wall squats
Med ball cleans
Hollow rocks
100 m farmers carry
WOD
5 rounds for time of:
95-lb./65# squat cleans, 10 reps
30-second L-sit hold
95-lb./65# squat cleans, 10 reps
60-second hang from pull-up bar
Strength
3-3-3-3-3
@85% 1 rm
Back squat
Core
Rest
Reminder all workouts can be scaled to all fitness levels
Free to Dexter residents
Warm up
Daily mobility
Pvc complex
Ninja mobility
150 JUMP ROPES
HOP
SKIP
JUMP
12 RING ROWS
:30 HANDSTAND HOLD
12 SDHP
WOD
For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters
DEMONFIT 