CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
12

10 12 14

REST DAY

Oct
11

10 11 14

Mobility Drillz

wod:
to be posted on white board

Oct
9

10 10 14

wod:
to be posted on white board

Oct
8

10 9 14

Rest Recovery or Open Gym
*details to be determined at scheduled wod

remember you want to spend upwards to 2:00 – 3:00 minutes per joint/muscle on the following


Shoulder Mobility via Lacrosse Ball
:mw

Scapular Mobility:mw 

Lower Leg Ankle Mobility:mw

Squatting with Turned Out Feet:mw

Open Up That Hip:mw

Better Over Head Squat Mobility:mw


10 Minute Squat Test
:mw

Oct
7

10 8 14

Mobility Drillz

back squat:
3 @ 55%
2 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 103% – 105%
1 @ 105% +

snatch:
1 @ 55%
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 103% – 105%
1 @ 105% +
*snatch follows back squat set to set, 3 back squats / 1 snatch – 2 back squats / 1 snatch – 1 back squat / 1 snatch…..

tabata this
*to be posted on white board

Oct
6

10 7 14

Mobility Drillz

for 1 rep max:
front squat
clean & jerk
*suggested pattern 1 @ 55% – 1 @ 65% – 1 @ 75% – 1 @ 85% – 1 @  90% – 95% –  1 @ 103% – 105%
*clean & jerk immediately follows the front squat
*details to be determined

:00 – :30 dead lift – hang muscle clean – muscle clean

:30 – 1:00 dead lift – hang muscle clean – muscle clean – shoulder press


1:00 – 1:30 dead lift – hang muscle clean – muscle clean – shoulder press- overhead lunge


1:30 – 2:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean


2:00 – 2:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean


2:30 – 3:00  dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat


3:00 – 4:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press


4:30 – 5:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean


5:30 – 6:30 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean 


6:30 – 8:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – thruster  


8:00 – 9:30 dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster –
12:00 – 14:00

9:30 – 11:00 dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift –

11:00 – 13:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch –


13:00 – 16:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge –


16:00 – 19:00 dead lift – hang muscle clean – muscle clean – shoulder press – overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat –

back squat –

19:00 – 22:00 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – 

back squat –

22:00 25:00 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – 

back squat -rack jerk (snatch land) –

25:00 – 28:00 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – 

back squat -rack jerk (snatch land) -hang power snatch –

28:00 – 31:00 dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – back squat -rack jerk (snatch land) -hang power snatch – over head squat


31:00 – 33:30  dead lift – hang muscle clean – muscle clean – shoulder press overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – back squat -rack jerk (snatch land) -hang power snatch – over head squat -snatch drop – 


33:30 – 36:30 dead lift – hang muscle clean – muscle clean – shoulder press -overhead lunge – hang power clean – power clean – front squat – push press – hang squat clean – squat clean – push jerk – cluster – snatch grip dead lift -hang muscle snatch -over head lunge -over head squat – back squat -rack jerk (snatch land) -hang power snatch – over head squat  snatch drop – snatch
*load @ 115lbs/75lbs
 

Oct
5

10 6 14

Mobility Drillz

5 – 7 rounds for a 1 rep max of:
bench press
dead lift
3 @ 65% – 2 @ 75% – 1 @ 85% – 1 @ 95% – 1 @ 103% – 105% – 1 @ 105%+
20:00 time cap

For max reps and distance:
muscle up @ :60/:60
toe to bars @ :60/:60
handstand walk @ :60/:60 
muscle up @ :45/:15
toe to bars @ :45/:15
handstand walk @ :45/:15
muscle up @ :30/:30
toe to bars @ :30/:30
handstand walk @ :30/:30
(handstand walk progression 1progression 2)

Oct
4

10 5 14

 

Open Gym: 9:00 am to 10:00 am today

Oct
4

10 4 14

Organic vs. Spray – Free – What Is The Difference?:fm

Mobility Drillz

as many rounds and reps as possible in 10:00 of:
1 dead lift
1 hang power clean
1 front squat
1 push jerk
*details to be posted on white board

team wod:
*details to be posted on white board
 

Oct
2

10 3 14

Mobility Drillz

4 rounds of:
12 bulgarian lunges @ load 6R/6L
12 renegade row push ups @ load
:30 – :45 L-seat

15 – 12 – 9 reps of:
ring dips
bench press @ 40% – 50%
broad jumps

5 rounds of:
1 hand stand
max distance hand walk

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