CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
19

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 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.

set up station for indoor wod suggested with: 
foam roller

barbell
dumbbells

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

warmup:
12 mobility push ups
12 broad jumps

strength/skill:
8 – 10 rounds of:
1 power clean + 2 cleans – increase load every round
goal – max complex

3 – 5 rounds of push press:
3 @ 70%
1 – 3 @ 75%*
3 @ 80%
1 – 3 @ 85%*
3 @ 90%
*performed every 2:00

metcon:
1 round for time of:
100 thrusters @ 35lbs/25lbs dumbbells
5 burpees – every time you break/stop motion

optional – time permitting
3 rounds of:
25 sit ups
8 goodmornings ahap

Feb
18

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 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.

set up station for indoor wod suggested with: 

jump rope
foam roller

barbell
box
slam ball

joint mobility drillz:
1:30 squat mobility
1:30 calf mobility – foam roller

warmup:
6 inch worms
12 squats – plate

strength:
3 – 2 – 1 – 1 – 1 – 1 – 1 reps of:
front squats – :02 pause – increase every round
*performed every 2:00 – goal 2.5lbs – 5lbs
heavier than last week

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

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

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


Feb
17

Wednesday

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

Feb
16

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 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.

set up station for indoor wod suggested with: 

jump rope
foam roller

barbell
box
slam ball

joint mobility drillz:
1:30 hamstring mobility – lacrosse ball
1:30 lumber mobility – band

warmup:
12 broad jumps
12 lunge to a-pose
12 bootstrappers


strength/skill:
8 – 10 rounds of:
power snatch – increase load every round – 1rep max
*performed every 1:30

every 1:00 on the 1:00 – 5:00 perform:
4 – 6 power snatches @ 60% – 70%

3 – 5 rounds of d-lifts:
3 @ 70%
1 – 3 @ 75%*
3 @ 80%
1 – 3 @ 85%*
3 @ 90%
*if needed – if not perform wendler – performed every 2:00

metcon:
3 rounds for time of:
50 double unders
25 ball slams @ 20lbs/30lbs
20 overhead lunges @ 95lbs/65lbs
*scale as needed


optional – time permitting
1000 meter row
1:00 – 100% max effort
1:00 – 50% effort

Feb
15

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 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.

set up station for indoor wod suggested with: 

slam ball
lacross ball

barbell
box
rower

joint mobility drillz:
1:30 pec mobility – lacrosse ball
1:30 shoulder mobility – band

warmup:
2 rounds of:
12 med ball clean
12 med ball push presses


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

3 – 5 rounds of bench press:
3 @ 70%
3 @ 75%*
3 @ 80%
3 @ 85%*
3 @ 90%
*if needed – if not perform wendler – performed every 2:00

metcon:
3 – 4 rounds for time of:
50 calorie row
25 wall ball shots @ 14lbs/20lbs
performed every 6:00



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



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