CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
17

Friday

Box is closed today.

Jan
16

Thursday

2 rounds of:
8 reverse flyes – pull aparts @ band
8 flyes @ band
8 bench presses @ band
8 – 12 tricep press downs @ band


3 rounds of:
15 overhead tricep extensions
15 push ups
15 dips
25 sit ups – various ab work
*load, technique, any band assistance should lite to moderate and allow for unbroken reps.


30 – 12 – 10 – 8 – 6 reps of:
bench press
bench press @ dumbbell or kettle bell – performed @ 1 – 1 – 2 = 1 rep for 10 reps
flyes @ dumbbells or kettle bells
pull overs @ dumbbell or kettle bell

*super set the flyes + pull overs = minimum to no rest between exercises – goal, increase load every round with emphasis on going unbroken and maintaining mechanical awarness – or stay at a moderate load across all reps.

21 – 15 – 9 reps for time of:
sumo d-lift high pull @ 95lbs/65lbs
box jumps @ 24″/20″
double unders





Jan
15

Wednesday

2:00 quad mash
5 cuban presses @ tempo
5 wall slides
8 scorpions
8 iron tees


2 rounds of:
1:00 handstand hold @ assisted – partner/wall
1:00 pistols negative
1:00 weighted plank hold
1:00 hang from bar @ alternate overhand underhand per round
*1:00 rest – scale time component, reps as needed


15:00 of practice skill, progression work
inverted – handstand walks – handstand push up – wall walks etc.
pistols
bar muscle up
pull up
double unders
ring muscle up


3 rounds for quality of:
50′ waiter carry
50′ farmer carry
20 front rack box steps
50′
crossbody carry
*rest as needed – load to be posted @ time of wod – crossbody carry may be dual loaded


Jan
14

Tuesday

2:00 shoulder mobility
2:00 hip mobility
2:00 hamstring mobility
12:00 total

3 rounds of:
1 clean pull + 1 hang clean pull
*performed every 1:30 – 2:00 increase load every round

3 rounds of:
1 muscle clean + 1 hang power clean + 1 power clean
*performed every 1:30 – 2:00 increase load every round


3 rounds of:
1 hang squat clean + 1 squat clean + 1 front squat
*performed every 1:30 – 2:00 increase load every round

as many rounds and reps as possible in 20:00 of:
500 meter row
10 thrusters
5 chest to bar pull ups

rest 4:00

1 round for time of:
30 clean + jerks @ 135lbs/95lbs

Jan
13

Monday

Burgeners x 2

3 rounds of:
1
snatch drop + 1 snatch balance + 1 overhead squat @ tempo (4-2-1-1)
scale @ 1 snatch land + 1 pressing snatch balance + 1 over head squat
*performed every 2:30 – 3:00 increase load every round as speed and timing under the bar dictates – use last weeks loads

3 rounds of: 1 snatch pull + 1 hang snatch + 1 snatch
*performed every 2:00 – 2:30 – increase load every round as speed and timing under the bar dictates

3 rounds of: 1 snatch pull + 1 snatch
*performed every 2:30 – 3:00 increase load every round as speed and timing under the bar dictates


3 rounds of: 1 overhead squat
*performed every 2:00 – increase load every round


3 rounds of:
:30 – 1:00 L sit variation
:30 – 1:00 ring row
:30 – 1:00 hollow rock
:30 – 1:00 ring dip
*1:00 rest between rounds


3 rounds of:
12 walking lunges
8 leg curls @ hanging – scale @ laying
15 calf raises
12 single leg alternating straight leg d-lifts
*load & time component discussed @ time of wod – determined by your personal goals

Jan
12

Sunday

2:00 banded hip mobility right
2:00 banded hip mobility left

2:00 calf mobility right
2:00 calf mobility left


3 rounds of:
tabata:
frog jumps
rotational medicine ball toss right @ seated
rotational medicine ball toss left @ seated
over head medicine ball toss
*performed :20 work – :10 rest

as many rounds and reps as possible in 30:00 of:
400 meter row
30 box jumps @ 24″/20″
30 wall ball shots @ 20lbs/14lbs
*2 partner wod – 1 partner working at a time alternating moves – partner A does 400 meter run – partner B – then performs 30 box jumps – partner A then performs 30 wall ball shots……..

Jan
11

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Jan
10

Friday

2:00 couch mobility
2:00 ankle mobility
4 matrix lunges
8 wall squats @ :04 – :03 – :01 – :01 (4311)

2 rounds of:
lateral band walk left @ :30
lateral band walk right @ :30
bear crawls @ :30
split lunges @ :30
*1:00 rest


5 rounds of:
5 back squats @ increase load every round for a 5 rep heavy
*2:00 rest between rounds

5 rounds for time of:
10 d-lifts

10 hang power cleans
10 goblet squats
10 straight leg d-lifts

10 reverse lunges @ alternating
20 mountain climbers @ left + right = 1
30 glute bridges @ kettle bell
*load @ 70lbs/53lbs kettle bell

Jan
9

Thursday

2:00 paloff hold
2:00 shoulder distraction @ band – :30 each position

3 rounds of:
5 shoulder presses from jerk jump/power clean catch position
3 jerk balance – tall jerks
1 jerk
*performed every 2:00 – 2:30

5 – 6 rounds of:
2 push or split jerks @ 70% – 80%
6 – 8 reverse flyes
8 – 12 lateral raises
6 – 8 arnold presses @ inside – out
6 – 8 flyes
*performed every 2:00 – 2:30

scale @


4 rounds of:
2 shoulder press and or push press @ linear progression
10 – 12 reverse flyes
12 – 15 lateral raises
10 – 12 arnold presses
10 – 12 flyes
*rest as needed


3 rounds of:
as many rounds and reps as possible in 4:00 of:
400 meter run
50 double unders
max rep kettle bell swings @ 70lb/53lb
*2:00 rest between rounds – scale @ 100 single unders – scale load as needed – shoulder height swing to count as full range of motion



Jan
8

Training Cycle

Great work to all Coaches and members during our last strength training cycle leading up to 1rep max in the back squat, bench press and d-lift.

This training cycles objective will be to improve movement quality in the Olympic lifts.
Skill: Beginning with lite to moderate loads, experienced athletes goal – build upon timing and power force production – speed at the three pull intersections of the snatch and clean variations.

Strength: Expect to train with moderate to heavy loads in the front squat, squat clean and over head squat. Bullet proofing the core and shoulders.

New to the movements: Expect a modified training/exercise templete with zero to lite load building on skills and overall fitness components using the lift variations. Your focusing and program will be more on form and technique, building a fundamental base and knowledge of the movements while increasing strength stamina.

Expect to see, controlled pose and or tempo work in the three pull and jump mechanics (4121 -:04 down eccentric – :01 pause – :02 up concentric – :01 pause).

Accessory work: Body weight, external weight movements, and a lot of muscle endurance, body building style super sets, including some oly-lift variations.

Note:
Strength, power, metcon and gymnastic training focus in which your goal is improvement in form and or over all skill building – work at a sustaianable and repeatable pace. “Keep it lite – til you get it right.”

Expect to see the Olympic lifting disciplines two to three times a week.
Sunday – team wod – high intensity – low to high volume metcons or metcon.
Monday – snatch – snatch variation – strength dose, may or may not include overhead squat – quality over quantity metcon.
Tuesday – mobility focus – body weight, moderate intensity to high intensity metcon.
Wednesday – clean – clean variations – strength dose, may or may not include front squat matching squat clean work – nasal breathing (goal is to stay focused with relaxed facial expression and able to maintain nasal breathing throughout metcon) .
Thursday – shoulder to overhead varitions, (jerks, snatch balance, etc.)

beginners, technique and shoulder strengthening doses – low intensity metcon.
Friday – strength in any and all forms – full body assualt metcon.

All wods subject to program adjustments based on skill, strength and fitness levels.


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