CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
25

Monday

2:00 pec mobility
10 wall slides

6 rounds of:
4 floor presses @ 65% – 70% + 5lbs/10lbs heavier than last week @ 2111
*performed every 2:00 strong drive on the ascend :01 pause to reset for breathing as if it was a 1 rep max each rep

4 rounds of:
6 press @ dumbbells/kettle bells +5lbs/10lbs – choose a load that you can accomplish @ 2111
*performed every 2:00 

2 rounds of:
8 seateed rear rack bar shoulder presses or wide dumbbell presses +5lbs/10lbs @ 2111
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs every week for the next 4 weeks

30 – 8 – 6 – 4 – 2 reps of:
flyes + pull overs @ dumbbells
rest as needed
landmine rows + dumbbell rows 

restas needed

4 rounds of:
25 russian twist

Nov
24

Sunday

1:00 scarecrow
1:00 couch mobility
1:00 lat mobility
5 matrix lunges
20 plank shoulder taps


2 rounds of partner warm up:
5 kettle bell hip hinges
5 single arm snatches
25 yard single arm overhead carries
5 single arm russian swings
5 single arm squats
*partners alternate rounds – alternating sides per round


1 round for time of:
1000 meter row
15 burpee box jump overs @ 24″/20″
30 pull ups
60 kettle bell swings @ 70lbs/53lbs
*2 partnewr wod – partner B starts the row when partner A starts the burpee box jumps -partner A rest until partner B completes the kettle bell swings

rest

1 round for time of:
800 meter run
15 burpee box jump overs @ 24″/20″
30 pull ups
60 kettle bell swings @ 70lbs/53lbs
*2 partnewr wod – partner B starts the run when partner A starts the burpee box jumps -partner A rest until partner B completes the kettle bell swings

Nov
23

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.

Nov
22

Friday

1:00 hip mobility @ band
1:00 squat rocks
1:00 shoulder mobility @ band


6 rounds of:
4 back squats @ 65% – 70% @ 2111
*performed every 2:00 strong drive on the ascend :01 pause to reset for breathing as if it was a 1 rep max each rep


4 rounds of:
4 front squats @ 60%
*performed every 2:00 

2 rounds of:
8 barbell lunges @ front or rear rack
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs this week from last weeks numbers

as many rounds and reps as possible in 12:00 of:
18 goblet squats 70lbs/53lbs
12 hanging leg raises or v-ups
6 burpees

30 – 12 – 10 – 8 – 6 reps of:
reverse flyes + upright rows @ dumbbells
*1:30 rest
arnold press + frontal raise @ dumbells 

*1:30 rest
*rest as needed


Nov
21

Thursday

Schedule Update:
Thursday November 28th, 9:00 a.m. and 10:00 a.m. classes only.

2:00 banded scarecrow
burgeners @ snatch
1:00 wide grip hang from pull up bar

2 rounds of:
:30 donkey kicks
:30 burpee pull ups

5 rounds of:

1 snatch jerk
1 over head squat
1 snatch balance
1 hang power snatch
1 hang snatch
*perform every 2:30 – increase load every round as technique allows

3 rounds of:
1:30 ring muscle up progression
1:30 L-seat progression
1:30 handstand progression

2 rounds for max reps of:
1:30 of row @ calories
:30 rest
1:30 of handstand push ups
:30 rest
1:30 of pose running @ band
:30 rest
1:30 of dips











Nov
20

Wednesday


8 banded d-lifts
8 hamstring floss

3 rounds of:
3 d-lifts @ pose technique @ 4121

3 rounds of:
3 d-lifts @ 65% – 70% @ 4122

*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance all @ 4121
*performed every 2:00

4 rounds of:
6 seated good mornings @ 4121
*performed every 2:00

2 rounds of:
8 chinese barbell rows @ 4121

*performed every 2:00

2 rounds of:
:20 full support on rings
:10 catch position on rings
*performed every :30

every 1:00 on the 1:00 for 6:00 perform:
8 – 10 supine rows @ 4121
:45 plank





Nov
19

Tuesday

2:00 hip flexor mobility @ band
2:00 tricep mobility @ band

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
10 cuban presses


5 rounds of:
5 clean & jerks – increase (manage) load every round with out decreasing form or speed – split & squat cleans allowed – “skill over all else”- get under the bar on the clean and on the jerk.
*2:00 rest

1 round for time of:
30 clean & “press” @ 40% – 50% of your 1 rep max


2 rounds of:
1:00 row @ 70%
16 goodmornings

:45 rest
1:00 row @ 80%
12 assisted pull ups or ring rows

:45 rest
1:00 row @ 90%
1:00 hang from pull up bar

:45 rest

2 rounds for times of:
500 meter row
8 power cleans
20 pull ups
performed every 6:00

*load for power clean determined at time of wod







Nov
18

Monday

6 rounds of:
4 bench presses @ 65% – 70% @ 4121
*performed every 2:00

4 rounds of:
6 bench press @ dumbbells – choose a load that you can accomplish @ 4121
*performed every 2:00 

2 rounds of:
8 rear rack bar shoulder presses or wide dumbbell presses @ 4121
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs every week for the next 4 weeks

30 – 12 – 10 – 8 – 6 reps of:
flyes + pull overs @ dumbbells
1:30 rest
landmine rows + dumbbell rows

1:30 rest

4 rounds of:
25 laying leg raises

Nov
17

Sunday

2 rounds of:
:20 paloff hold left
:20 paloff hold right
:30 banded lateral walk left
:30 banded lateral walk right
:30 single leg plank left
:30 single leg plank right
:20 dynamic bulgarian lunge left
:20 dynamic bulgarian lunge left
*1:00 rest goal, glute midline engagement – perfect joint alignment

3 rounds for time of
1000 meter row
60 power snatches @ 95lbs/65lbs
40 overhead squats @ 95lbs/65lbs
20 burpees over bar

*2 partner wod – partition reps, rounds and meters as desired – one partner working at a time – goal for you is to stay focused with a relaxed facial expression and able to maintain nasal breathing throughout with a sustainable pace in every other round – perform one round in what you describe as your natural performing/resting state – and the other in the regulated performance/resting state prescribed.

Nov
16

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.

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