CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
13

Monday

All workouts performed outside.

warmup:
2 rounds of:
:30 sampson stretch
:30 monster walks
:30 squats
:30 side plank
:30 russian box step

5 rounds of:
2 back squats – performed every 2:00 – goal is a 2rep heavy – or linear progression – or as fundamentals – back squats on single rack done in order of arrival and will be fit in before during or after metcon – metcon will be complete no matter what order you perform back squats


metcon:
1 round for time of:
25 z-presses
50 wall ball shots
100 double unders
25 z-presses
50 wall ball shots
*scale as needed – 15:00 time cap

Jul
12

Sunday

Update:
All workouts, warm ups, and stretching are to be performed outside. Thank you for understanding. Please remove and take all gear that you have in the cubbie.
Thank you.

joint mobility drillz:
12 lunge to A-pose
12 cross body leg swings – 8 right – 8 left
12 forward backward leg swings – 8 right – 8 left
12 shoulder swings @ 45 degree elbow
12 high knees – left/right = 1
12 heels to butt – left/right = 1
12 standing alternating leg raise to toe touch 
12 alternating forward bend – straight leg-knee bent toe touches

warmup:
1:00 single leg alternating ground to sky touches
1:00 squat depth mobility

1000 meter row – increase intensity at 500 meters


metcon:
1 round for time of:

400 meter run
20 jump squats
400 meter run
40 goblet squats @ 35lbs/53lbs
400 meter run
60 air squats
400 meter run

*time cap

10:00 of:
kettle bell work

4:00 – 6:00 of stretching




Jul
11

Rest\Recovery 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.

Jul
10

Friday

joint mobility drillz:
12 scorpions
12 iron t’s

warm up:
burgeners
snatch complex

strength/skill:
8 rounds of:
1 snatch + 1 hang snatch
*performed every 2:00 -2:30 scale and modifications discussed at time of wod

metcon:
every 1:00 on the 1:00 for 10:00 – 15:00
12 – 15 power snatches
12 – 15 toes to bar
12 – 15 bench presses
12 – 15 ball slams
12 – 15 front squats
*load 95lbs/65lbs

2 rounds for time of:
12 – 15 power snatches
12 – 15 toes to bar
12 – 15 bench presses
12 – 15 ball slams
12 – 15 front squats
*load 95lbs/65lbs







Jul
9

Thursday

joint mobility drillz:
thoracic iso hold flexion
thoracic iso hold extension


3 rounds of:
odd – 3-5 push throughs
even – 20 banded romanian d-lifts
*1:00 to perform each movement

3 rounds of:
odd – :20 extended support on rings/matador + :10 catch support

even – 3 single leg broad/box jumps right + 3 single leg broad/box jumps left
* 1:00 to perform each movement

3 rounds of:
400 meter run
10 renegade rows 1rep = push up row left push up row right
500 meter row
15 burpee box jump overs
1:00 plank
*2:00 to perform each movement – 30:00

Jul
8

Wednesday

joint mobility drillz:
5 overhead shoulder rotations-forward/backward
5 overhead shoulder rotations-forward/backward
8 goodmornings

warmup:
1:00 row
:30 static hang overhand
5 inchworms
:30 static hang underhand
8 perfect stretches

:45 row – increased effort
8 scalp pull ups
:30 shoulder taps
2 wall cllmbs
8 broad or frog jumps

:30 row increased effort

2 – 3 rounds of:
3 pull ups
3 power cleans


metcon:

4 rounds for max reps of:
500 meter row
max rep chest to bar pull ups
3:00 time cap

1:00 rest

400 meter run
max rep power cleans @ 135lbs / 95lbs
3:00 time cap

1:00 rest


Jul
7

Tuesday

joint mobility drillz:
2:00 ankle mobility
2:00 couch mobility

warmup:
2 rounds of:
:30 bear crawl + :30 planks
:30 rest
:30 squat paloff hold left + :30 squat paloff hold right – scale
:30 rest
:30 static hang overhand + :30 static hang underhand
:30 rest

strength:
5 rounds of:
3 front squats – increase load every round for a 3 rep heavy – goal is to maintain proper form and technique – tempo 31×1 for lite to moderate load
*performed every 2:30

metcon:
“Karen”
1 round for time of:
150 wall balls @ 20lbs/14lbs


Jul
6

Monday

Box is closed today.

Jul
5

Sunday

Schedule: 9:00 a.m. class only

Wod: To be posted on whiteboard

Jul
4

Rest\Recovery 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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