CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
8

Wednesday

1 x Burgeners

5 – 7 rounds of:
1 high hang clean + 1 hang clean + 1 clean 
*performed every 2:00 – load 60% – 70% across – goal is to focus on anatomical markers, points of contact and increased force production (timing factors) – stay in charge – any missed movement standards  – drop weight.
or
*increase load every round on the clean after maxing out on the hang variations preparing for

4 – 8 rounds of:
1 front squat + 1 squat clean – increasing load every round for a heavy complex – add
10 – 12 cross body curls
10 – 12 skull crushers
10 – 12 close/narrow grip bench press between sets
*performed every 2:00 – 2:30
or
4 rounds of:

1 front squat
10 – 12 medicine ball cleans
10 – 12 cross body curls
10 – 12 skull crushers
10 – 12 close/narrow grip bench press

*performed every 2:00 – 2:30 – front squat performed per coaches suggestion @ linear progression or increasing load every round, medicine ball cleans and front squat performed @ coaches discretion

4 – 5 rounds for times of:
400 meter run or 500 meter row
10 ground to over heads @ 115lb/95lb
10 burpees over the bar
5 ring muscle ups

scale as needed

400 meter run or 500 meter row
20 ground to over heads @ 45lb/25lb plate
10 burpees
*performed every 6:00 – scale as needed – nasal breathing- clean variations – strength dose, may or may not include front squat matching squat clean work – nasal breathing (goal is to stay focused with relaxed facial expression and able to maintain nasal breathing throughout metcon)

Jan
7

Tuesday

2:00 upper body mobility 
2:00 of thoracic mobility
2:00 lower body mobility
12:00 total

1:00 static hang from pull up bar
5 Y – T – W’s
1:00 handstand hold – scale @ plank

2 rounds of:
5 scapular pull ups
10 inverted or plank position shoulder taps
20 mountain climbers


wod:
to be posted on white board



Jan
6

Monday

Our training cycle changes today.

1:00 couch mobility
12 lunge to A-pose
1:00 shoulder mobility
3 inch worms

5 – 7 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch 
*performed every 2:00 – load 60% – 70% across – goal is to focus on anatomical markers, points of contact and increased force production (timing factors) – stay in charge – any missed movement standards  – drop weight.

3 rounds of:

12 bulgarian lunges
8 leg curls @ hanging
15 calf raises
12 monster walks
*load & time component discussed @ time of wod – determined by your personal goals

2 rounds of:
1:00 – battle rope
15 dips
1:00 – double unders
15 toes to bar
10 renegade row push ups – push up row left – push up row right @ 50 lbs/30lbs
*performed every 1:30 – scale as needed

Jan
5

Sunday

1:00 hamstring distraction @ band
:30 butter cats
5 hawaiian squats
10 boot strappers


4 rounds of:
bear crawls
v-ups – scale @ sit ups
donkey kicks – scale @ single leg donkey kicks
broad jumps
*performed tabata :20 work :10 rest – scale @ :10 work :20 rest


100 repetitions of:
d-lift
squat clean
front squat
push press
push jerk
*2 partner wod – goal is to go unbroken without the bar resting on the floor
at the same time your partner runs 400 meters or rows 500 meters exchanging task after either is done – load @ 95lbs/65lbs

Jan
4

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.

Jan
3

Friday

5:00 of jump rope

3 rounds of:
:10 catch ring support
:20 full extension ring support
*performed every :30 – scale on matador


2 rounds of:
:30 donkey kicks
:30 burpee pull ups
*performed every 1:00

1 round for max reps of:
1:00 bar muscle ups or strict pull ups
1:00 rest

1:00 strict handstand push ups
1:00 rest
1:00 row for calories
1:00 rest

1:00 single arm alternating dumbbell snatches
1:00 rest
1:00 ring or matador dips
1:00 rest
1:00 plank

4:00 rest


4 rounds of:
bar muscle ups or strict pull ups
strict handstand push ups
row for calories
single arm alternating dumbbell snatches
ring or matador dips
plank @ :40
*performed every 1:00 @ 60% reps achieved


Jan
2

Thursday

1 x Burgeners

3 rounds of:
3 snatch balance – scale @ pressing snatch balance – 3 push press + 3 overhead squats
*performed every 2:00 – increase load every round – focus on position

6 rounds of:
3 snatch pulls + 1 hang power snatch
*performed every 2:00


30:00 for quality of:
4 hang muscle snatches
4 hang power snatches
4 overhead squats
2 – 4 skin the cats alternating rounds with 1 – 2 rope climbs
2:00 rowing
*snatch work load, lite to moderate and unbroken – goal sustainable and repeatable pace





Jan
1

Wednesday

12 lunge to A-pose
2:00 paloff hold
8 wall squats

4 rounds of:

5 overhead squats – goal is to progress, maintain, a full squat in a jerk grip – @ pvc to load
*performed every 1:30

3 rounds of:
5 sotts presses
*performed every 1:30 – increase load as needed – scale catch position if mobility is an issue

1 round of:
30 calories on the rower – first 15 calories at lite to moderate intensity – next 15 calories with increased intensity

as many rounds and reps as possible in 15:00
3 power cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″
*2 or more partner wod – one partner working at a time – goal is to move as quickly as possible

rest 5:00

10 push presses @ 135lbs/95lbs
20 kettle bell swings @ 53lb/35lb

*2 or more partner wod – one partner working at a time – goal is to move as quickly as possible

Dec
31

Tuesday

Schedule Update:
January 1, 2021 9:00 a.m. and 10:00 a.m. classes only.

scarecrow @ band @ :30 per position
5 wall slides @ 5151tempo
10 – 15 scap push ups

2 rounds of:
5 – 10 windmills
10 – 15 mobility push ups
14 – 16 alternating cossack squats


4 rounds of:
6 – 12 bench press @ dumbbell/kettle bell @ 2121
8 – 14 bent over rows @ dumbbells/kettle bell @ 2121
100′ bottoms up kettle bell carry 50′ right – 50′ left
*performed every 1:30 each station


as many rounds and reps as possible in 15:00 of:
6 handstand push ups
9 pull ups
12 alternating pistols
scale:
as many rounds and reps as possible in 15:00 of:
6 L-seated dumbbell presses
9 jumping pull ups or ring rows
12 alternating cossack squats or lateral lunges
*rest as needed




Dec
30

Monday

1:00 overhand grip static hang (accumulated, if needed)
5-10 minutes on running warm up or sprint start rowing drills
10-15 scapular pull ups

2 – 3 rounds of:
20 yards bear crawl
10 front squats @ dumbbells
5-10 donkey kicks (try to find your balance point)

1 round for time of:
100 kettlebell swings @ 70lbs/53lbs
400 meter run* or 500 meter row
100 thrusters @ 45lbs/35lbs barbell
400 meter run
100 pull ups
400 meter run
100 thrusters
400 meter run
100 kettlebell swings
*teams of two, with only one person working at a time, *both athletes perform the run at the same time.

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