CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
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 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 110% or 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: 
lacross ball
foam roller – abs
slam ball – abs
barbell
pull up station – box – bands
rower

joint mobility drillz:
2:00 ab mobility 
1:30 tib mobility

warmup:
running

strength/skill:
8 rounds of:
60 yard run
*performed every 1:30
modification detailed at time of wod

5 rounds of d-lift:
3 @ 65%*
3 @ 70%
3 @ 75%*
3 @ 80%

3 @ 85%*
*if needed – if not perform wendler – every 2:00

for maintenance – 90% – powerlifter 110% 1rm

metcon:
5 rounds of:
500 meter row
5 bar muscle ups
5 pistols

*performed every 5:00

Mar
10

Wednesday

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

Mar
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 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 110% or 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: 
plate 15lb/25lb
barbell
kettle bells/dumbbells
box

joint mobility drillz:
1:30 calf mobility 
1:30 shoulder mobility – barbell

warmup:
2 rounds of:
12 squats with plate
12 long lunges with plate


strength:
3 – 2 – 1 – 1 – 1 – 1 – 1
1 front squat
*performed every 2:00

metcon:
every 1:00 on 1:00 – 14:00 perfrom:
1 snatch balance – even
1 box jump – odd
*increase load and height every round

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:
clean to over heads @ 53lbs/35lbs
handstand push ups @ strict
*16:00 time cap – scale as needed

Mar
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 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 110% or 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: 
pvc
barbell
kettle bells/dumbbells
pull up station – box – bands
rower

joint mobility drillz:
2:00 shoulder mobility – band
2:00 forearm mobility – barbell

warmup:
2 – 3 rounds of:
3 clean pulls + 3 pull clean balance +
3 heaving clean balance
rest
3 hang clean pulls + 3 hang clean pull balance +
3 heaving hang clean balance
*increase load – pvc – only bar +


strength/skill
8 – 10 rounds of:
1 clean + 2 hang cleans – increase load evry round
*performed every 2:00

3 – 5 rounds of push press:
3 @ 65%*
3 @ 70%
3 @ 75%*
3 @ 80%

3 @ 85%*
*if needed – if not perform wendler – every 2:00

for maintenance – 90% – powerlifter – add 5# to
90% and take % from there

metcon:
1 round of:
50 thrusters @ 75lbs/55lbs
50 sumo d-lift high pulls @ 75lbs/55lbs
50 pull ups
50 meter farmers carry @ 70lbs/53lbs
* 12:00 time cap – scale appropriately – goal less
rest as possible – unbroken


5 + rounds of:
150 meter row – sprint pace
150 meter row – recovery pace



Mar
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 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 110% or 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: 
mat
bench
foam roller
pvc
barbell
spotter arms
pull up station – box – bands

joint mobility drillz:
2:00 adductor mobility 
2:00 glute mobility

warmup:
2 – 3 rounds of:
8 kip swings
8 halos – pvc


1 x burgeners

strength/skill:
8 – 10 rounds of:
1 tempo snatch pull + 1 snatch
increase load every round as skill permits
*goal :03 pull


3 – 5 rounds of back squats:
3 @ 65%*
3 @ 70%
3 @ 75%*
3 @ 80%

3 @ 85%*
*if needed – if not perform wendler – every 2:00

for maintenance – 90% – powerlifter 110% 1rm

1 round for time of:
150 inverted shoulder taps
*5:00 time cap


metcon:
15 power snatches @ 95lbs/65lbs
5 muscle ups
12 power snatches @ 95lbs/65lbs
4 muscle ups
9 power snatches @ 95lbs/65lbs
3 muscle ups
6 power snatches @ 95lbs/65lbs
2 muscle ups
3 power snatches @ 95lbs/65lbs
1 muscle ups


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






Mar
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.

Mar
5

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

joint mobility drillz:
2:00 tricep mobility – barbell
2:00 squat mobility

warmup:
2 – 3 rounds of:
5 renegade row push ups
5 man makers


strength:
8 – 10 rounds of:
1 front squat – :05 pause at the bottom
increase load every round
*performed every 2:00


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


metcon:
1 round for time:
200 meter run
40 wall ball shots @ 20b/14lb
400 meter run
30 wall ball shots @ 20b/14lb
800 meter run
20 wall ball shots @ 20b/14lb
*scale as needed – row if needed

Mar
4

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 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
band – pull ups
kettle bell – lacross ball
barbell
bench
pull up station – box – weight belt
box

joint mobility drillz:
2:00 hip flexor mobility 
2:00 forearm mobility

warmup:
2 – 3 rounds of:
5 kang squats
5 pressing snatch balances
5 jerk balances


strength/skill:
8 – 10 rounds of:
1 split jerk or jerk – rear rack – skill permits
increase load every round
*performed every 2:00

4 superset rounds of:
5 shoulder to overheads @ 60% – 70%
max rep weighted pull ups – chose load
2:00 rest between rounds


3 rounds of d-lift:
5 @ 50%
5 @ 60%
5 @ 70%
*performed every 2:00 – deload week


metcon:
10 – 8 – 6 – 4 reps of:
squat clean @ 135lbs/95lbs
burpee box jump overs @ 30″/24″

*scale as needed – gaol unbroken


Mar
3

Wednesday

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

Mar
2

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 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
plate – 15lb – 45lb +
barbell
bench – hypers
pull up station
kettle bell
dumbbell
rower

joint mobility drillz:
2:00 couch mobility @ chip – plate
2:00 shoulder mobility

warmup:
1 – 2 rounds of:
10 long alternating split squats
10 alternating peterson step ups – plate


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


metcon:
every 1:00 on the 1:00 – 12:00
40 kettle bell swings – 70lb/53lb – even
1 turkish get up – ahap – alternating – odd


1 round of:
2000 meter row
20 toes to bar
max rep overhead squats @ 95lbs/65lbs
*12:00 time cap


optional – time permitting
3 rounds of:
12 hyper extensions
1:00 rest
5 front rack sotts presses
1:00 rest
*increase load as permitted by mobility



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