CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
14

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 Starts Sunday 2/7 and will consist of 4 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 progression

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: 

slam ball
lacross ball

barbell
box
rower

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

warmup:
burgeners

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

3 rounds of back squat:
3 @ 70%
3 @ 75%*
3 @ 80%
3 @ 85%*
3 @ 90%
*if needed – performed every 2:00


metcon:
5 rounds of:
2 muscle ups + 3 dips
*performed every 1:30

1 round for time of:
20 inverted shoulder taps
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:
hang squat cleans @ 135lbs/95lbs
toe to bars
20 inverted shoulder taps

*scale as needed

3 rounds of:
10 seated good mornings @ ahap
1:00 – 1:30 rest
100 meter farmer carry @ 70lbs/53lbs
1:00 – 1:30 rest








Feb
13

Rest Day

Feb
13

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
12

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 Starts Sunday 2/7 and will consist of 4 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 progression

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: 

slam ball
lacross ball

barbell
box
rower

joint mobility drillz:
2:00 quad mash
2:00 shoulder mobility

warmup:
2 rounds of:
3 power cleans
3 front squats

3 shoulder presses

strength/skill:
8 rounds of:
1 clean – increase load every round
goal – 1 rep heavy
*performed every 2:00


8 rounds of:
3 cleans @ 65% – 70%
*performed every :30


3 rounds of shoulder press:
5 @ 65%
5 @ 70%

5 @ 75%
5 @ 80%

5 @ 85%
*performed every 2:00 – based off of 90% of your 1rep max

metcon:

500 meter row
max rep ball slams @ 30lbs/20lbs
*perform every 3:00 goal 100 ball slams

Feb
11

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 Starts Sunday 2/7 and will consist of 4 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 progression

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: 

foam roller
pad

barbell
plate
bench
rower
box

joint mobility drillz:
2:00 couch mobility
2:00 adductor mobility

warmup:
12 boot strappers
12 lunge to a-pose
12 squats – plate


strength:
3 – 2 – 1 – 1 – 1 – 1 – 1 reps of:
front squats – :03 pause – increase load every round
*erformed every 2:00

every 1:00 on the 1:00 for 12:00 perform:
3 narrow grip overhead squats – increase load every round – odd
10 lateral box jump overs – even

1 round for time of:
100 calorie row + 3 burpees every 1:30
*perform 3 burpees prior to mounting rower – time cap

3 rounds of:
1:00 weighted plank – ahap
rest as needed
1:00 standing torso twist – ahap
rest as needed



Feb
10

Wednesday

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

Feb
9

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 Starts Sunday 2/7 and will consist of 4 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 progression

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: 

slam ball
lacross ball

barbell
box
rower

joint mobility drillz:
1:30 hamstring mash
1:30 latt mobility

warmup:
2 rounds of:
3 pressing snatch balance
3 overhead squats

3 snatches

strength/skill:
8 rounds of:
1 snatch balance + 2 overhead squats – increase load every round
goal – heavy complex
*performed every 2:00


3 rounds of d-lifts:
5 @ 65%
5 @ 75%
5 @ 85%
*performed every 2:00 – based off of 90% of your 1rep max

metcon:

5 rounds for time of:
2 snatches @ 135lbs/115lbs
4 squats @ 55lbs/35lbs kettle bell/dumbbells
6 box jumps @ 24″/30″


Feb
8

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 Starts Sunday 2/7 and will consist of 4 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 progression

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: 

foam roller
lacross ball

barbell
dumbbells
pull up station
rower

joint mobility drillz:
1:30 pec mash
1:30 hamstring mobility

warmup:
2 rounds of:
3 high hang cleans
3 front squats


strength/skill:
8 rounds of:
3 high hang cleans – increase load every round
goal – 3 rep heavy
*performed every 2:00


3 rounds of bench press:
5 @ 65%
5 @ 75%
5 @ 85%
*performed every 2:00 – based off of 90% of your 1rep max


metcon:
21 – 15 – 9 reps of:
clean to overhead @ 55lbs/35lbs
chest to bar pull ups
*scale as needed – stimulus – light to moderate – unbroken –
increase load every round

Feb
7

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 Starts Sunday 2/7 and will
consist of 4 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 progression

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: 

slam ball
lacross ball

barbell
box
rower

joint mobility drillz:
1:30 quad mash
1:30 shoulder mobility

warmup:
2 rounds of:
3 high hang power snatches
3 overhead squats


strength/skill:
8 rounds of:
3 high hang snatches – increase load every round
goal – 3 rep heavy
*performed every 2:00


3 rounds of back squat:
5 @ 65%
5 @ 75%
5 @ 85%
*performed every 2:00 – based off of 90% of your 1rep max

metcon:
1 round for time of:
30 box jump overs @ 24″/30″
*6:00 time cap

as many rounds and reps as possiple in 8:00 of:
20 calorie row
10 inverted shoulder taps – scale @ box


core:


Feb
6

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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