CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
3

Sunday

2:00 couch mobility
2:00 shoulder mobility

6 rounds of back squat:
5 @ 65% – 70%
3 @ 75% – 80%
1 @ 85% – 90% 
8 @ 75% 
8 @ 75% 
8 @ 75%
*performed every 2:00 – 2:30

as many rounds and reps as possible in 30:00 of:
50 
air squats
40 kettle bell swings @ russian @ 53lbs/35lbs
30 Bench presses @ 95lbs/65lbs
20 walking lunges @ 53lbs/35lbs
10 
pull ups @ strict
*partner wod – alternating moves – partner A does 50 air squats – partner B does 40 kettle bell swings – partner A does 30 shoulder to overheads….

Nov
2

REST/RECOVERY DAY:

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

Nov
1

Friday

2:00 shoulder mobility
10 wall slides
:30 russian step ups
10 broad jumps
10 boot strappers

1 round of:
200 meter row
1 muscle clean & press
1 power clean & jerk
200 meter row

1 round for time of:
30 box jumps
15 clean & jerks @ 65lbs/95lbs
30 box jumps
15 clean & jerks @ 85lbs/135lbs
30 box jumps
10 clean & jerks @ 115lbs/185lbs
30 single-leg squats
10 clean & jerks @ 145lbs/225lbs
30 single-leg squats
5 clean & jerks @ 175lbs/275lbs
30 single-leg squats
5 clean & jerks @ 205lbs/315lbs
*box height @ 20”/24”
20:00 time cap

scale:
30 box jumps
15 clean & jerks @ 35lbs/65lbs
30 box jumps/box steps
15 clean & jerks @ 55lbs/95lbs
30 box jumps/box steps
10 clean & jerks @ 75lbs/115lbs
30 medicine ball box steps @ 14lbs/20lbs
10 clean and jerks @ 95lbs/135lbs
30 medicine ball box steps @ 14lbs/20lbs
5 clean and jerks @ 115lbs/155lbs
30 medicine ball box step ups
5 clean and jerks @ 135lbs/185lbs
*box height @ 20”/24”
20:00 time cap


Oct
31

Thursday

2:00 upper body mobility @ pe
10 laying cuban presses
10 band presses
10 band flyes
10 band pull aparts

6 rounds of:
r1. 10 bench press @ 50% + 10 d-lifts @ 50lbs/30lbs
r2. 10 bench press@ 60% + 10 d-lifts @ 50lbs/30lbs
r3. 10 bench press @ 65% + 10 d-lifts @ 60lbs/40lbs
r4. 8 bench press @ 70% + 8 d-lifts @ 60lbs/40lbs
r5. 6 bench press @ 80% + 6 d-lifts @ 70lbs/50lbs
*performed every 2:30 – 3:00 – d-lifts performed with dumbbells or kettle bells

4 rounds of:
6 bench press @ 67.5% – 70%
250 meter row
6 d-lifts @ 70lbs/50lbs
10 dips
10 push ups
*performed every 4:30 – d-lifts performed with kettle bells or dumbbells

Oct
30

Wednesday

Everyone will be training toward his or her personal goals by way and modified way of the upcoming program, and is expected to participate in “Lift’s For Gift’s” to determine a one rep max in the three lifts or execute your best form in a moderate to heavy lift.

For you experienced athletes the goal – strength, building up to the Total – for you beginners, focusing on form and technique, building a base and stamina in the back squat, bench press and d-lift.

Current Cycle reminder.
Sunday – back squats, team wod at medium intensity.
Monday – clean variations
Tuesday – d-lift, high intensity metcon.
Wednesday – snatch variations
Thursday – bench press, low intensity metcon.
Strength days will be full body assault days, varying the intensity from low to medium to high, week by week day by day, staying prepared and ready for “Give it All You Got Friday’s”. Since we won’t know what the workout is until Thursday night’s.



10 over unders @ band
10 cuban presses @ snatch grip
10 wall squats


3 rounds of:
1 snatch grip d-lift
1 hang power snatch
5 overhead squats
*performed every 1:30 – load @ pvc-oly bar – rest as needed


5 – 7 rounds of:
2 overhead squats – increase load every round
*performed every 2:00


1 round for max calories and reps of:
3:00 of rowing
1:00 rest
3:00 of double unders
1:00 rest
3:00 of ball slams
1:00 rest
3:00 of box steps

Oct
29

Tuesday

2:00 couch mobility
2:00 hip mobility
2:00 glute mobility

8 – 10 rounds of:
d-lifts – @ 80% – 85% – goal, speed from pose 1 to pose 2 – adjust the load as needed to mantain explosive drive – focus on speed – no tap and go
*performed every 2:00


2 rounds of:
8 bulgarian lunges @ load + 12 dynamic bulgarian lunges @ no load
1:00 rest 
8 bulgarian lunges @ load + 12 dynamic bulgarian lunges @ no load
1:00 rest 
8 ab wheel roll outs – ring row outs – barbell roll outs
1:00 rest


3 rounds for time of:
400 meter run
21 kettle bell swings @ 53lbs/35lbs
12 pull ups

Oct
28

Monday

1:00 sampson stretch/hip mobility
1:00 lat mobility
1:00 scarecrow


3 rounds of:
2 clean pulls
2 clean high pulls
2 muscle cleans
2 front squats
2 clean drop high pulls
2 clean drops
4 front rack alternating reverse lunges
*rest as needed – increase load as dictated by proper form


4 rounds of:
3 front squats @ 80% – 85%
*performed every 2:00 – 3:00

3 rounds for time of:
10 hang squat cleans @ 135lbs/95lbs
15 chest to bar pull ups
20 wall ball shots @ 20lbs/14lbs




Oct
27

Sunday

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
1:00 scarecrow @ band

spend 5:00 working on inverted progressions such as, (kicks to hand stands, free standing handstands, supported hand stands, handstand walk, hand stand march, wall climbs, strict handstand push ups etc.)
*progression of a smooth wall kick up

3 rounds of:
5 d-lifts right
10 kneeling rotational ball slams right
:15 – :30 rest
5 d-lifts left
10 kneeling rotational ball slams left

:15 – :30 rest

as many rounds and reps as possible in 12:00 of:

12/9 calories rowing
18 kettle bell swings or snatches @ 53lbs/35lbs
overhead plate hold @ 45lbs/25lbs
*3 partner workout – partner “A” working – partner “B” holding – partner “C” resting

8:00 rest – clock hits 20:00

as many rounds and reps as possible in 12:00 of:
12/9 calories rowing
12 single arm kettle bell push presses @ 6R/6L @ 53lbs/35lbs @ 2 kb’s
hold @ 45lbs/25lbs
front rack barbell hold @ 135lbs/95lbs
*3 partner workout – partner “A” working – partner “B” holding – partner “C” resting

Oct
26

REST/RECOVERY DAY:

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

Oct
25

Friday

Sunday thru Thursday wods will be programmed as moderate to like game day practice runs between 65% – 85% effort – Friday will be game day – “Give it all you got Friday’s” – Nutrition, rest and consistency will, like always play a strong part in your gains in this 5 week challenge. 

Week 3 challenge for you is 20.3

2:00 couch mobility
2:00 shoulder mobility
2:00 thoracic overhead mobility @ foam roller
2:00 thoracic overhead mobility @ lacross ball

2 rounds of:
:30 russian step ups
:30 lateral banded walks
:30 pallof hold left/right @ squat
:30 hang from the bar overhand /underhand

:30 squats
*perform every 1:30
12 boot strappers
12 alternating single leg d-lifts
12 band pull throughs
*rest as needed“


1 round for time of:
21 d-lifts @ 225lbs/155lbs
21 handstand push ups
15 d-lifts @ 225lbs/155lbs
15 handstand push ups
9 d-lifts @ 225lbs/155lbs
9 handstand push ups
21 d-lifts @ 315lbs/205lbs
50 foot handstand walk
15 d-lifts @ 315lbs/205lbs
50 foot handstand walk
9 d-lifts @ 315lbs/205lbs
50 foot handstand walk
*9:00 time cap – scale @ men 135lbs/185lbs, women 95lbs/135lbs – hand release push ups 50′ bear crawl



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