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

Thursday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
20lb – 30lb slam ball + mat + foam roller + band

joint mobility drillz:
1:00 latt mobility

1:30 shoulder band extraction
1:00 quad mash


warmup:
1 round of:
15 goodmornings – pvc

15 calf raises
15 bird dogs
3 wall climbs
:

1 round of:
midline stability function of:
shoulder press +push press + push Jerk

1 round of:
jump land function of:
push press + push jerk

1 – 3 rounds of:
1 shoulder press + 1 push press + 1 push jerk
*increase load every round – wod load

5 rounds for time of:
50 double unders
10 push jerks @ 155lb/115lbs or 45% – 55% 1 rep max

Nov
18

Wednesday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
band + mat + bar + rower + kettle bell or dumbbell

joint mobility drillz:
2:00 hip mobility

2:00 ankle mobility

warmup:
4 – 5 rounds of:
1- 2 back squats
*increasing load every round to 80% of 1 rep max

strength:
8 rounds of:
2 back squats @ 80%
*performed every 2:00 – dynamic movement is the
goal – scale as needed

metcon:
1 round for time of:
100 goblet step ups @ 53lb/35lb
50/45 calorie row
25 squats @ 135lbs/95lbs



Nov
14

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.

Nov
7

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.

Nov
3

Tuesday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
lacrosse ball + mat + barbell + bench

joint mobility drillz:
1:30 tri
1:30 shoulder
1:30 forearm


warmup:
12 push ups – barbell
12 reverse pulls – barbell
12 single leg lunges left
12 single leg lunges right


3 – 5 rounds of
1 – 3 bench presses – increase load every round – workout load

strength:
5 rounds of:
2 bench press @ 80% – dynamic
5 pull ups – barbell – supine
*performed every 2:00 – 2:30

metcon
4 rounds of:
8 – 12 sumo d-lift high pulls @ 115lbs/95lbs
8 – 12 box jumps @ 20″/24″

8 – 12 d – rolls
*each move performed every 1:00 for 12:00





Nov
2

Monday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
mat + foam + roller + band + rower + matador or rings


joint mobility drillz:
2:00 lat mobility
1:00 sampson stretch

warmup:
15 scap push ups
8 mobility push ups

pose running

2 rounds of:
:30 row
:30 handstand hold or plank
*:30 rest

2 rounds of:
:15 row
:15 support – top of dip 
:15 support – bottom of dip
*30 rest

800 meter run for time:

immediately perform

3 – 5 rounds of:
4 pistols
8 dips
12 burpees

immediately perform

800 meter run

immediately perform

3 – 5 rounds of:
4 pistols
8 dips
12 burpees

immediately perform

800 meter run





Nov
1

Sunday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
pcv + band + barbell + rower

joint mobility drillz:
8 cuban presses
1:30 – 2:00 band shoulder extraction
8 pass throughs
8 halos
8 scap presses

warmup:
1 round of:
20 bear crawl steps forward
20 bear crawl steps backward
10 ground to sky touches

1 round of:
2 – 4 wall climbs
10 overhead walking lunges

1 – 3 rounds of barbell cycle:
1 power clean and jerk + 1 power snatch
*increase load every round to wod load

1 round for time of:
800 meter run
20 ground to overheads @ 135lbs/95lbs
30 calorie row
800 meter run
30 calorie row
20 ground to overheads @ 135lbs/95lbs
800 meter run

Oct
31

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.

Oct
30

Friday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station indoor or outdoor 
outdoor suggested with:
foam roller
lacrosse ball
mat
barbell


joint mobility drillz:
1:30 latt mobility
1:30 glute mobility left
1:30 glute mobility right

warmup:
snatch complex + clean complex
5 muscle snatches + 5 overhead squats + 5 pressing snatch balances
rest
5 muscle clean & presses + 5 front squats & push presses+ 5 pull clean balances
rest
3 hang power snatches + 3 hang power cleans & jerks
rest
2 power snatches + 2 power cleans & alternating split jerks
rest
1 snatch + 1 clean & jerk

metcon:
5 rounds each of:
3 – 5 power snatches
3 – 5 overhead squats
3 – 5 power cleans & jerks
2 – 4 front rack lunges
3 – 5 hang power snatches
2 – 4 overhead lunges
3 – 5 hang power cleans
3 – 5 front squats
3 – 5 snatches
3 – 5 clean & jerks

*rest :15 – :15 – :30 – :45 – 1:00 – 1:15 – 1:30 – 1:45
– 1:30 – 1:15 – 1:00 – :45 – :30 – :15 – :15
95lbs – 75lbs /75lbs – 55lbs rest increase and decrease in :15 increments
movements are released from program after 5 rounds are complete





Oct
29

Thursday

Stay Home If You Feel Sick.
Wash Your Hands, Use Sanitizer.
Please try ans Stay In Your Designated Workout
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor or outdoor wod
outdoor suggested with:
20lb – 30lb slam ball
mat
foam roller
lacross ball
kettle bell
band

rower

joint mobility drillz:
12:00 free style or prescribed mobility


warmup:
running drillz

1 – 3 rounds of:
row sprint drillz

metcon:
1 round for time:
2000 meter row
1 mile run
2000 meter row


or

8 rounds of:
500 meter row
200 meter run

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