CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
3

Thursday

2:00 banded hip mobility
2:00 squat therapy
10 over unders

3 rounds of:
5 overhead squats @ oly-bar
*narrow grip each round – rest as needed

4 rounds of:
2 front squats @ 90%
:15 rest
4 front squats @ 80%
:15 rest
*performed every 2:30 – 3:00

1 round for time:
50 calorie row
40 toes to bars
30 power cleans @ 115lbs/75lbs
20 front squats @ 115lbs/75lbs
10 bar muscle ups or 20 strict pull ups



Oct
2

Wednesday

5 Y’s – T’s – W’s – I’s
2:00 thoracic overhead mobility @ lacross ball @ left/right
2:00 lat mobility @ foam roller @ left/right
:30 partner assisted thoracic shoulder stretch @ pull up bar
2:00 ankle mobility @ left/right

2 – 3 rounds of:
pose-pvc olympic lifting work
accessory work – toward any goal you have – double unders, handstands etc.

*performed every 2:00 for 16:00

as many rounds and reps as possible in 30:00 of:
400 meter run
30 kettle bell swings @ russian @ 70lbs/53lbs
20/15 calories row
10 burpee box get overs @ 30″/24″
*challenge yourself by making sure you only breath through your nose the first 10:00 of this workout.

Oct
1

Tuesday

10 wall slides
40′ wall ball pec walk
5 Y’s – T’s – W’s – I’s

3 rounds of:
3 – 5 perfect ying yangs
10 single leg glute bridges
12 hollow rocks

10 rounds of:
3 bench presses @ 65% – 75% – goals – speed – explosive control – adjust the load as needed to mantain explosive drive
*performed every 1:30

5 rounds for time of:
30 double unders
15 push presses @ 95lbs/65lbs
15 push ups

Sep
30

Monday

2:00 couch mobility
2:00 hip mobility
2:00 glute mobility

2 rounds of:
5 single arm ring rows @ shoulders and hips squared – butt tight bely tight
:15 rest
10 band pull throughs @ midline and glute engagement – full hip extension
:15 rest


8 – 10 rounds of:
2 d-lifts – @ 77.5% – 82.5% – goal, speed from pose 1 to pose 2 – adjust the load as needed to mantain explosive drive – focus on speed
*performed every 2:00


as many rounds and reps as possible in 8:00 of:
8 pull ups
8 single arm clean & jerks left @ 55lbs/35lbs
8 single arm clean & jerks right @ 55lbs/35lbs



Sep
29

Sunday

:30 over hand hang from pull up bar + 10 scalp pull ups
:30 under hand hang from pull up bar + 10 scalp pull ups
10 mobility push ups push throughs

pre-run warm up drillz

2 – 3 rounds of:
20 yard bear crawl
10 dumbbell front squats
5 – 10 donkey kicks – stability – structure – balance

800 meter run
10 rounds for time of:
10 clusters @ dumbbells
10 burpees
10 pull ups
800 meter run

*2 partner wod – run together – alternating each movement of 10


Sep
28

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.

Sep
27

Friday

2 rounds of:
:30 palloff hold @ band left/right
:30 lateral walk @ band left/right
:30 squats @ band
:30 side plank left/right
:30 russian step ups left/right
*take little to no rest between movements


5 rounds of:
front squats @ :04 – :02 – :01 + 4 front squats
*performed every 3:00 – ref: (9-17-19)


3 rounds for time of:
30 wall ball shots
15 dumbbell burbee box step overs @ 20″/24″ – 50lbs/35lbs

Sep
26

Thursday

10 wall slides
40′ wall ball pec walk
5 Y’s – T’s – W’s – I’s

3 rounds of:
3 – 5 perfect ying yangs
3 glute bridges
5 lat insertion pull ups

*perform every 1:00 on the 1:00

5 rounds of:
bench presses @ :02 – :01 – :01 immediately followed by
4 bench presses @ no tempo restriction
*performed every 3:00 – 5% heavier than last week (9-19-19) 75% – 80% 1rep max

as many rounds and reps as possible in 12:00 of:
4 strict pull ups
8 pull ups @ kipping pull up – butterfly pull up

12 dips
16 push ups


or

1 strict ring muscle up
4 ring muscle ups @ kipping
12 ring dips
16 push ups

Sep
25

Wednesday

2:00 couch mobility
2:00 hip mobility
2:00 glute mobility

3 rounds of:
5 single arm d-lifts
10 rotational ball slams right
:30 – 1:00 rest
5 single arm d-lifts
10 rotational ball slams left

6 rounds of:
3 speed 
d-lifts @ 70%
*performed every 1:30 – reset the bar to the floor every time – not touch and go


3 rounds for times of:
600 meter run
100′ walking lunge @ 53lbs/35lbs

*performed every 7:00

Sep
24

Tuesday

banded scarecrow @ :20 – each position
1:00 banded goodmorning
1:00 banded lat mobility each arm


3 rounds of:
3 hang muscle cleans
3 front squats
3 tall cleans
3 tall jerks
*rest – barbell warm up to increase load every round

10 rounds of:
1 clean and jerk – increase load every round for a 1 rep max
*perform every 2:00

1 round for time of:
60 calorie row
30 ground to over heads @ 135lbs/95lbs or 57.5% – 67.5% of your 1 rep max
15 strict hanstand push ups
*10:00 time cap – adjust load and or repetitions accordingly



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