CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
1

Monday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progressionExperienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 

mat
bands
foam roller
barbell
bench
pull up station – box
jump rope
slam ball
rower

joint mobility drillz:
2:00 latt mobility 
2:00 shoulder mobility

warmup:
2 – 3 rounds of:
10 tibialis raises
10 knee extension – reverse nordic
10 dense nordic raises

*scale as needed – up – elevated

strength/skill:
8 rounds of:
1 clean and jerk – increase load every round
*performed every 2:00

3 rounds of push press:
5 @ 50%
5 @ 60%
5 @ 70%
*performed every 2:00 – (deload week)

3 – 4 rounds of:
50 double unders (unbroken)
25 ball slams @ 30lbs/20lbs
5 muscle ups
*performed every 5:00 – scale as needed


optional – time permitting:
3 rounds for times of:
100 mountain climbers
*2:00 rest between rounds

Feb
28

Sunday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front Squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progressionExperienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 

barbell
spotter arms
pull up station – bands – box
rowerjoint mobility drillz:
2:00 latt mobility 
2:00 shoulder mobility

warmup:
burgeners
12 lunges
12 mobility push ups
12 sumo d-lift high pulls

strength/skill:
8 rounds of:
1 snatch – increase load every round 
*performed every 2:00

3 rounds of back squats:

5 @ 50%
5 @ 60%
5 @ 70%
*performed every 2:00 – deload week


metcon:
as many rounds and reps as possible in 7:00 of:
10 burpees
10 thrusters @ 95lbs/65lbs

3:00 rest

as many reps as possible in 7:00 of:
front rack lunges @ 95lbs/65lbs
300 meter row or 200 meter run – every time you break


optional – time permitting
3 rounds of:

snatch grip 1″ from platform – :05 halting d-lift
snatch grip 1″ below the knee – :05 halting d-lift @ 110%
snatch grip 1″ above the knee – :05 halting d-lift @ 115%
*round 1 @ 105% – round 2 @ 110% – round 3 @ 115%

rest as needed



Feb
27

Rest Day

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

Feb
26

Friday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.STRENGTH CYCLE SCHEDULE:

The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-Lift
Thursday – Front Squat
Friday – Shoulder Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progressionExperienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1.

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
barbell
lacross ball
foam roller
dumbbells/kettle bells
rower

joint mobility drillz:
2:00 shin mobility
2:00 tricep mobility

warmup:
30 dumbbell clean & press

strength/skill:
8 – 10 rounds of:
1 power clean + 2 front squats – increase load every round 
goal – max complex

3 – 5 rounds of push press:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

1 @ 95%
*if needed – if not perform wendler – performed every 2:00
*performed every 2:00


metcon:
5 rounds for time of:
20 overhead lunges @ 45lb/25lb plate
15 sit ups
10 burpees
500 meter row
*time cap


Feb
25

Thursday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-Lift
Thursday – Front Squat
Friday – Shoulder Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progressionExperienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1.

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
lacrosse ball
slam ball – heavy
barbell
medicine ball

joint mobility drillz:
2:00 ankle floss
2:00 quad mobility

warmup:
12 medicine ball cleans
12 squats to ball

12 medicine ball seated verticle tosses

strength:
3 – 2 – 1 – 1 – 1 – 1 – 1 reps of:
1 front squat + 1/4 front squat – increase every round
*performed every 2:00 – goal 2.5lbs – 5lbs 
heavier than last week

metcon:

every 1:00 on 1:00 – 10:00 perform:
3 muscle snatches – increase load every round (even)
:30 l-sit {odd)

5 rounds for time of:
25 ball slams @ 30lbs/20lbs
50 mountain climbers


optional – time permitting
3 rounds of:

20 medicine ball sit ups @ 20lbs/14lbs
rest as needed
40 russian twist @ 20lbs/14lbs

Feb
24

Wednesday

Active Recovery:
Scheduled training workshop – by appointment only
Play a sport – cycle – swim – skate run etc.

Feb
23

Tuesday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-Lift
Thursday – Front Squat
Friday – Shoulder Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progressionExperienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1.

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 

barbell
box
bench
matador/rings
rower

joint mobility drillz:
2:00 hamstring floss
2:00 forearm mobility

warmup:
12 lunge to a-pose
12 boots trappers

12 straight leg d-lifts

strength/skill:
8 – 10 rounds of:
1 snatsch + 2 overhead squat – increase load every round 
goal – max complex

3 – 5 rounds of d-lifts:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

1 @ 95%
*if needed – if not perform wendler – performed every 2:00


metcon:
4 – 5 rounds of:
as many rounds and reps as possible in 3:00 of:
3 squat cleans @ 53lbs/35lbs dumbbells/kettle bells
6 supine rows
9 box jump overs @ 24″/20″

*1:00 rest between rounds

Feb
22

Monday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-Lift
Thursday – Front Squat
Friday – Shoulder Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progressionExperienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1.

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 

barbell
box
bench
matador/rings
rower

joint mobility drillz:
2:00 pec mobility 
2:00 shoulder mobility

warmup:
10 push ups
10 dips

10 squats

strength/skill:
8 – 10 rounds of:
1 squat clean + 1 hang clean – increase load every round 
goal – max complex

3 – 5 rounds of bench press:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

1 @ 95%
*if needed – if not perform wendler – performed every 2:00


metcon:
as rounds and reps as possible in 5:00 of:
5 cleans @ 155lbs/115lbs
5 box jumps
5 burpees


3:00 rest

as rounds and reps as possible in 5:00 of:
5 front squats @ 155lbs/115lbs
5 box jumps
5 burpees


optional – time permitting
for time:
1 mile run
or
1k row

Feb
21

Sunday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-Lift
Thursday – Front Squat
Friday – Shoulder Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progressionExperienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1.

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 

barbell
spotter arms
pull up station – bands – box
rower

joint mobility drillz:
2:00 latt mobility 
2:00 shoulder mobility

warmup:
burgeners
12 scorpions
12 iron t’s

strength/skill:
8 rounds of:
1 snatch + 1 hang snatch – increase load every round
*performed every 2:00

3 rounds of back squat:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

1 @ 95%
*if needed – if not perform wendler – performed every 2:00


metcon:
1 round for time of:
10 pull ups @ 20lbs/10lbs
10 shoulder presses @ 95lbs/65lbs
20 strict pull ups
20 push presses @ 135lbs/95lbs
30 pull ups
30 shoulder to overheads @ 155lbs/115lbs
1000 meter row

optional – time permitting

3 rounds of:
12 goodmornings
10 strict toe to bars

Feb
20

Rest Day

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

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