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.

Previous Page 35 36 37 38 39 40 41 42 43 44 Next Page