CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
10

Wednesday

CrossFit BMW 5:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod

joint mobility drillz:
8 scarecrows
8 scap presses
8 d-lifts – :02 pause in each pose – order of load enforced

warmup:
3 rounds of:
5 suitcase d-lift right
10 half kneeling med/slam ball rotations right
:30 rest
5 suitcase d-lift left
10 half kneeling med/slam ball rotations left
:30 rest

strength:
5 rounds of:
3 d-lifts
*performed every 2:30 – establish mechanics – simulate physiological stimulus – increasing load every round using lite to very moderate loads – or linear progression at same load for fine tuning

metcon:
3 rounds for times of:
20/15 calorie row
100′ walking lunges – farmers hold @ 35lbs/70lbs
*performed every 7:00


Jun
9

Tuesday

Schedule Update:
As follows, outdoor classes have started at the box, at the same time of the online classes.

Since all memberships have been put on hold – starting Wednesday June 10, text 313-452-8294 in advance to let me know you are coming to class.

Example: “Hey Coach, this is Dr. Funkenstein for 5:30 pm today.”
Online classes subject to discontinue Wednesday June 10 at 6:30 p.m.

Also, if you plan on coming to an outdoor workout, and have equipment on loan, please return all borrowed equipment at that time or at 6:30 p.m Tuesday thru Friday, or call or text to schedule a drop off time with me.

Thank you.

CrossFit BMW 5:00 a.m. Online – Outdoor at the box Class: Coach Jarrod
CrossFit BMW 6:00 a.m. Online – Outdoor at the Box Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online – Outdoor at the Box Class: CoachJarrod

joint mobility drillz:
2:00 couch mobility left
2:00 couch mobility right

warmup:
2 rounds of:
:30 of perfect stretch right
:30 of perfect stretch left
:30 glute bridge marches
:30 wall climbs or plank shoulder taps
:30 bear crawl
*1:00 rest

metcon:
as many rounds and reps as possible in 20:00 of:
5 skull crushers
10 bench press
15 squats
20 sit ups or alternating ab building exercises
*load 45lb/35lb barbell


Jun
8

Monday

CrossFit BMW 5:00 a.m. Online – Outdoor at the box Class: Coach Jarrod
CrossFit BMW 6:00 a.m. Online – Outdoor at the Box Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online – Outdoor at the Box Class: Coach Jarrod

joint mobility drillz:
10 ground to sky reaches

8 wrist twist – right over left
8 wrist twist – left over right
8 elbow rotations – up to down
8 elbow rotations – down to up

warmup:
4 rounds of:
6 alternating single arm over head lunge left
3 single arm shoulder or push press left
6 alternating single arm over head lunge right
3 single arm shoulder or push press right

metcon:
10 rounds for time of:
200 meter run or 50 double unders
10 down ups
8 ground to over heads

Jun
7

Sunday

Programmimg will resume Monday morning at 5:00 a.m.

Jun
6

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
5

Friday

CrossFit BMW 6:00 am Online Class: Coach Jarrod
CrossFit BMW 5:30 pm Online Class: Coach Jarrod

joint mobility drillz: 
1:00 external hip rotation right
1:00 external hip rotation left
8 shoulder rotations left
8 shoulder rotations right
8 scap press

8 mobility push ups
8 bent over crossovers

5 Y – T – W’s

warmup:
2 rounds of:
5 scap pull ups or seated shoulder presses
10 shoulder taps
20 mountain climbers

metcon: as many rounds and reps as possible in 20:00 of:
5 pull ups or seated shoulder presses
10 push ups
15 squats



Jun
4

Thursday

CrossFit BMW 6:00 am Online Class: Coach Jessica
CrossFit BMW 5:30 pm Online Class: Coach Deven

joint mobility drillz:
2:00 couch mobility
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

warmup:
2 rounds of:
5 Y – T – W’s
8 scorpions
8 iron T’s

8 scap presses 

as many rounds and reps as possble in 30:00 of:
200 meter run or 50 jumping jacks
1:00 plank
200 meter run or 50 mountain climbers
30 superman punches
200 meter run or 50 jumping jacks
15 side plank reach throughs left
15 side plank reach throughs right
200 meter run or 50 mountain climbers
30 alternating hang dumbbell/kettle snatches

Jun
3

Wednesday

CrossFit BMW 6:00 am Online Class: Coach Jarrod
CrossFit BMW 5:30 pm Member / Coach Check In

joint mobility drill;
:30 single flexed leg hip opener with hamstring chaser left 

:30 single flexed leg hip opener with hamstring chaser right
:30 push throughs to alternating toe tap 

:30 mobility push up
:30 bootstrappers

warmup:
2 rounds of:
20 goblet goodmornings
2 x 4 way lunge left
2 x 4 way lunge right
:30 – :45 single arm overhead hold left
:30 – :45 single arm overhead hold right



strength/skill:
4 rounds of:
5 single arm – single leg d-lift left
5 single arm – single leg d-lift right
10 jump to squat lands
:30 rest


metcon:
as many rounds and reps as possible in 10:00 of:
200 meter run or 50 mountain climbers
8 power cleans left
8 power cleans right
18 alternating reverse goblet lunges



Jun
2

Tuesday

CrossFit BMW 6:00 am Online Class: Coach Jarrod
CrossFit BMW 5:30 pm Online Class: Coach Jarrod

joint mobility drillz
12 perfect stretches @ 6r/6l elbow to instep – outside of knee touch – ceiling reach

warmup:
2 rounds of:
1:00 jumping jacks
1:00 mountain jacks
:30 right side plank reach throughs
:30 left side plank reach throughs
:30 single leg ground to sky reach right
:30 single leg ground to sky reach left
*:30 rest

metcon:
6 rounds for reps of:
2 alternating single arm devils press
10 squats

4 alternating single arm devils press
15 squats

6 alternating single arm devils press
20 squats

8 alternating single arm devils press
25 squats
10 alternating single arm devils press
30 squats……

*performed every 1:30 – 1:00 rest between rounds – pick up where you leave off every round

skill:
3 rounds of:
:30 plank kick throughs with hand tap
:30 plank to pike jumps
:30 rest
:30 v tuck hold
:30 hollow hold

*1:00 rest

Jun
1

Monday

CrossFit BMW 6:00 am Online Class: Coach Jarrod
CrossFit BMW 5:30 pm Online Class: Coach Jarrod

Schedule Update:
Online Class change from 6:00 am to 5:00 am Mon – Tue – Thur – Fri, 6:00 am on Wed starting next Monday June 8th.

joint mobility drillz:
8 shoulder rotations left
8 shoulder rotations right
8 scap presses

8 squats

warmup:
3 rounds of:
10 tricep kick backs
10 gorilla (delt) rows
10 dumbbell bicep curls to arnold press
10 reverse flyes

4 rounds for time:
400 meter run or 500 meter row
10 dumbbell/kettle bell outside shoulder to overheads
10 upright rows
400 meter run or 500 meter row
10 hang squat cleans
10 renegade rows





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