CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
1

Friday

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

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

strength:
4 superset rounds of:
12 – 16 arnold presses
12 – 16 tri-kick backs
1:30 rest
12 – 16 bent over rows
12 – 16 overhead tri-extension
1:30 rest


metcon:
2 rounds of:

:45 run / jog / jump rope
:45 plank – forearm
:45 run / jog / jump rope
:45 ground to sky reaches
:45 run / jog / jump rope
:45 wall sit or squat hold
:45 run / jog / jump rope
:45 glute bridges
*1:00 rest between rounds – performed every 1:00 on the 1:00

2:00 rest

every 1:00 on the 1:00 for 9:00 perform:
:30 forearm curls
:30 calfe raises
:30 frog leg glute bridges



Apr
30

Thursday

CrossFit BMW 6:00 a.m. Virtual Class: Coach Jessica
CrossFit BMW 5:30 p.m. Virtual Class: Coach Deven

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 presses
8 bent over crossovers


strength:
4 rounds of:
12 – 16 lateral shoulder raises
12 – 16 reverse flyes
12 – 16 forward shoulder raises 
12 – 16 up right rows
24 – 30 russian twist
*1:30 – 2:00 rest between rounds if you are working lite weight and or going for intensity – or 1:00 – 1:30 rest between supersets of above


as many rounds and reps as possible in 8:00 of:
6 cossack squats
10 single leg ground to sky touches – 5 right/5 left
10 bird dog
5 split squats

1:00 rest

as many rounds and reps as possible in 3:00 of:
5 burpees
10 squat jumps
8 single count mountain climbers


every 1:00 on the 1:00 for 6:00:
:30 hollow hold
:30 super man hold


3 rounds of:
10 – 15 v-tucks
10 – 15 laying toe touches
*performed every 1:00 on the 1:00



Apr
29

Wednesday

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

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

2 rounds of:
1:00 run in place
:30 dive bomber push ups
:30 inch worms
:30 reverse snow angel
:30 squat hold
:30 goodmornings
*:30 rest

4 rounds of:
10 – 15 hand release push ups
10 – 15 squats
10 – 15 sumo d-lift high pulls
*1:00 rest – performed every minute on the minute

4:00 rest

2 rounds for time of:
10 hand release push ups
10 squats
10 sumo d-lift high pulls
*6:00 time cap

4:00 rest

2 rounds of:
:30 right side plank
:30 left side plank
:30 superman hold
:30 hollow body hold
*performed every minute on the minute



Apr
28

Tuesday

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


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

warmup:
2 rounds of:
8 seated dips
:30 reverse plank
8 mobility push ups
:30 plank

strength:
3 – 4 rounds of:
12 – 16 crossbody curls
12 – 16 floor presses @ close grip
12 – 16 hammer curls
12 – 16 skull crushers
24 – 30 sit ups
*1:30 – 2:00 rest between rounds – options building from last week – stay at 4 rounds 12 reps add 3121 tempo 30 sit ups – 3 rounds 16 reps 30 sit ups – tempo optional


3 rounds of:
500 meter row or 400 meter run
50 double unders or 100 single unders

*15:00 time cap

Apr
27

Monday

CrossFit BMW 6:00 a.m. Virtual Class: Coach Jarrod

CrossFit BMW 5:30 p.m. Virtual Class: Coach Jarrod

warmup: 
2 rounds of:
8 squats 
8 alternating sampson stretches 
8 goodmornings 
4 way lunges – forward – lateral – reverse – bowlers – left/right

strength:
5 rounds of:
8 – 12 romanian deadlifts
8 – 12 bulgarian lunges
8 – 12 lateral lunges
8 – 12 monster walks

8 – 12 russian twist – left/right = 1rep
*2:00 – 3:00 rest between rounds – goal – based on light to no load is to go unbroken every round – if the reps causes you to have to break up the sets, take 1:00 – to 1:30 rest between movements – or subset moves with programmed rest between each subset – with out breaking form – keep this mind set with you at all times. also remember this little big bit of information, another way to tell that you have become stronger will be observed by how fast you move that bar/load and how many times you can lift it with out resting/breaking during a set.

metcon:
3 – 5 rounds for quality of:
10 push presses
10 alternating lunges
10 sumo d-lifts

Apr
26

Sunday

CrossFit BMW 9:00 a.m. Virtual Class: Coach Jarrod

warmup:
2 rounds of:
1:00 bird dogs
1:00 alternating squat to d-lift
1:00 single leg v-ups
1:00 jog in place – row or jump rope
*1:00 rest

metcon:
as many rounds and reps as possible in 15:00:
5 devil presses
10 squats
15 sit ups
20 double unders
200 meter run – 1:30 run in place

4 rounds for max reps of:
:30 hip circles left – both directions
:30 hip circles right – both directions
:30 glute bridges

4 superset rounds of:
8 – 12 arnold presses
8 – 12 tri-kick backs
1:30 rest
8 – 12 bent over rows
8 – 12 overhead tri-extension
1:30 rest

Apr
25

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.

Apr
24

Friday

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

joint mobility drillz
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


warm up:
12 figure 4 to reverse peddle left – right 
12 figure 4 to forward peddle left – right
12 front wall running drills – left right + 1 – emphasize the pull 
12 heel to butts – left right + 1 – emphasize the pull 
12 ankle drillz – left right + 1 – emphasize the pull 
12 drum majors- left right + 1 – emphasize the pull


metcon:
in house version:
10 rounds for time of:
5 dips

8 high knee run/jog/step in place
5 sit ups

16 high knee run/jog/step in place
10 mountain climbers @ 2 count- left/right = 1 rep

24 high knee run/jog/step in place 
5 dips
5 sit ups
10 mountain climbers @ 2 count – left/right = 1 rep

*rest as needed

track or field version:
10 rounds for time of:
5 dips 

5 yard down and back 
5 sit ups
10 yard down and back 
10 mountain climbers @ 2 count – left/right = 1 rep
15  yard down and back 
5 dips
5 sit ups
10 mountain climbers @ 2 count – left/right = 1 rep

*rest as needed

Apr
23

Thursday

CrossFit BMW Virtual Class 6:00 a.m.
CrossFit BMW Virtual Class 5:30 p.m.

joint mobility drillz:
1:30 couch stretch right – :45 forward – :45 backward
1:30 couch stretch right – :45 forward – :45 backward
10 slow wall slides
:30 calf march

strength:
25 – 20 – 15 – 10 reps of:
squats
calf raises
lunges
lateral leg raises
*1:30 rest between rounds

metcon:
30 alternating snatches cash in
“Annie”
50 – 40 – 30 – 20 – 10 reps of:
double unders
sit ups
30 alternating snatches cash out



Apr
22

Wednesday

CrossFit BMW 6:00 a.m. Virtual Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Virtual 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 presses
8 bent over crossovers


strength:
4 rounds of:
12 lateral shoulder raises
12 reverse flyes
12 forward shoulder raises
12 up right rows
:45 – 1:00 plank
*1:30 – 2:00 rest between rounds if you are working lite weight and or going for intensity – or 1:00 – 1:30 rest between supersets of above

skill:
2 rounds for quaility of:
5 shoulder press
5 squat
5 d-lift
5 push press
5 overhead squat
5 sumo d-lift high pull
5 push jerk
5 front squat
5 medicine ball clean
*install and incorporate midline stability/one joint rule – organization/position – order of mechanics/load – static mobility


metcon:
21 – 15 – 9 reps of:
d-lifts
push ups




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