CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
20

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.

Jun
19

Friday

joint mobility drillz:
2:00 couch mobility left
2:00 couch mobility right
4 inch worms – 2 bent over torso twist each finish position 

8 – 12 standing ankle rotations – both directions left 
8 – 12 standing ankle rotations – both directions right
8 – 12 hip circles – out to in – in to out – standing 
8 – 12 shoulder swings @ 45 degree elbow – standing – left/right = 1
8 – 12 leg swings – forward/backward = 1
8 – 12 cross body leg swings – side to side = 1


warmup:
20 goodmornings
10 single leg d-lifts right
10 single leg d-lifts left
2 wall climbs

strength/skill:
3 rounds of:
5 d-lifts – increase load every round
:20 rest
6 box jumps – step down
*3:00 rest

metcon:
1 round for time:
800 meter run
20 thrusters @ 95lbs/65lbs
20 ring dips
15 thrusters @ 95lbs/65lbs
15 ring dips
10 thrusters @ 95lbs/65lbs
10 ring dips
800 meter run
*scale as needed

Jun
18

Thursday

joint mobility drillz:
scarecrow @ bands – :20 per position
2:00 lacross ball right
2:00 lacross ball left

warmup:
2 rounds of:
3 splt jerk balance
*performed every 2:00 – scale as skill allows – goal – speed – balance – positions – scaled with shoulder press and or push press, reps and load will be establised @ time of wod

2 rounds of:
3 tall splt jerks
*performed every 2:00 – scale as skill allows – goal – speed – balance – positions – scaled with shoulder press and or push press, reps and load will be establised @ time of wod

strength/skill:
5 rounds of:
5 z-presses
1:15 rest
5 pull ups – strict – add load if applicable
1:15 rest
*scale as needed – goal is to establish a 5rep heavy in both movements

as many rounds and reps as possible in 10:00 of:
40 double unders
10 alternating single arm power snatches
10 dumbbell z-presses




Jun
17

Wednesday

joint mobility drillz:
1:00 d-bugs
2:00 clamshells right/left
2:00 4 way lunge right/left
2:00 lateral leg raise right/left
2:00 single leg glute bridge right/left
2:00 fire hydrants right/left
1:00 bird dogs

warmup:
2 rounds of:
10 boot strappers
10 lunge to A-pose

strength/skill
3 rounds of:
20 walking lunges – increase load every round
*performed every 2:00

metcon:
1 round for time of:
50 calorie row
50 box step overs 20″
50 kettle bell swings @ 35lb/53lb
50 box step overs with kettle bell
50 calorie row
*time cap





Jun
16

Tuesday

joint mobility drillz
12 neck rotations
12 halos
12 torso rotations
12 hip rotations


warmup:
1:00 on rower
1:00 static hang
10 alternating perfect stretches
1:00 static hang power grip
10 muscle snatches
10 clean and presses

1:00 on the rower – increased effort
15 scap push ups
4 wall climbs
15 scap pull ups
10 broad jumps
1:00 on the rower – increased effort


Afro Brutality Baseline:
15 rounds of:
3 burpees
*performed every :15

1:00 rest

15 rounds of:
5 hand release push ups
5 sit ups
5 squats every
performed every:30

1:00 rest
15 rounds of:
3 clean and jerks @ 75lbs/55lbs
*performed every :15

1:00 rest

15 rounds of:
5 power snatches @ 75lbs/55lbs
*performed every
*goal is to pass all sections of this bruiser @ rx or 40% – 50% 1rm.

Jun
15

Monday

joint mobility drillz:
1:00 hamstring floss
16 – 20 reverse snow angels
10 good mornings


warmup:
2 rounds of:
3 kettle bell halos right + 3 kettle bell halos left
6 alternating kettle bell snatches

2 rounds of:
3 turkish get ups left + 6 single arm over head reverse lunges
3 turkish get ups right + 6 single arm over head reverse lunges


2 rounds of:
5 wind mills right + 20 yard waiters carry + 20 yard rack carry
5 wind mills left + 20 yard waiters carry + 20 yard rack carry


on a continuous clock for quality:
1000 meter row or 800 meter run – 5:00 time cap
75 shoulder to overheads @ 50% – 55% of 6-12-20 – 5:00 time cap
15 muscle up progressions or 30 pull up progression – 5:00 time cap
75 dumbbell/kettle bell thrusters 10lbs/20lbs – 5:00 time cap
75 box jumps @ 20″ – 5:00 time cap
800 meter run or 1000 meter row – 5:00 time cap
*scale and pace each segment as needed to provide a base for continuous training moving forward by performing quality over quantity continuously

Jun
14

Sunday

Schedule Update:
Sunday 9:00 am and 10 am class – text to reserve a spot – thanks

joint mobility drillz:
12:00 foam roll

2 rounds of:
20 forward bear crawls + 20 reverse bear crawls
20 d-bugs
20 lateral lunges or cossack squats
10 scap push ups + 10 alternating toe touches
10 boot strappers
1:00 rest

5 rounds of:
3 back squats
*performed every 2:00

2 rounds of:
8 back squats – load to be determined at time of wod
200 meter run
rest as needed


as many rounds and reps as possible in 10:00 of:
3 handstand push ups – strict
6 pull ups – strict
12 alternating pistols


Jun
13

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.

Jun
12

Friday

joint mobility drillz:
5 Y – T – W’s
8 scorpions
8 iron T’s

8 scap presses

warmup:
3 rounds of:
3 – 5 shoulder presses from split position – recover front foot back
6 alternating reverse lunges
*performed every 1:00

strength/skill:
5 – 7 rounds of:
1 shoulder press + 1 push press + 1 push jerk
*performed every 2:00

metcon:
1 round for time of:
800 meter run
60 single arm alternating snatches
800 meter run


Jun
11

Thursday

Schedule Update:
Online Class training has been put on hold. Class schedule for training is 5:00 a.m. 6:00 a.m. and 5:30pm. Look forward to getting back on regular schedule soon.

joint mobility drillz:
overhead mobility progression
burgeners

warmup:
snatch progression

3 rounds of:
5 rear rack snatch presses
:15 rest
5 overhead squats – progessively narrow grip every round
:15 rest
5 jump squats
:45 rest – pvc to olybar

metcon:
7 rounds of:
15/10 calorie row
10 overhead squats
max rep burpee box step overs @ 20″
1:00 rest
*performed every 1:00 on the 1:00



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