CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
24

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
23

Friday

Box is closed.

Oct
22

Thursday

joint mobility drillz:
1:00 calf mobility
1:00 quad mobility
1:00 shoulder mobility
*aggressive

warmup:
5 squat therapy @ 3211 + 10 lunge to a-pose

1 round of:
10 steps band march
10 band squats
10 band goodmornings

10 lateral band steps right
10 lateral band steps left
10 donkey kicks right

10 donkey kicks left
10 band d-lifts
10 fire hydrants left
10 fire hydrants right
10 glute bridges

5 squat therapy @ 3211 + 10 lunge to a-pose

2 rounds of:
:15 forearm plank
:15 right forearm plank
:15 left forearm plank
*squeezing – flexing full body hard as you can – breath

3 – 4 rounds of 1 – 3 d-lifts:
r1. 55% – 60%
r2. 60% – 65%
r3. 65% – 70%
r4. 70%

strength:
5 rounds of d-lift:
r1. 6 @ 70% – 75%
r2. 3 @ 75% – 85%
r3. 3 @ 75% – 85%
r4. 3 @ 75% – 85%
r5. 6 @ 70% – 75%
*performed every 2:00

metcon:
as many rounds and rep as possible in 8:00 of:
6 d-lifts @ 65%
12 box jumps @ 24″/20″
*compare to 10-12-20

Oct
22

Thursday

joint mobility drillz:
2:00 shoulder mobility – foam roller
1:00 shoulder mobility – band distraction left
1:00 shoulder mobility – band distraction right
2:00 calf mobility right
2:00 calf mobility left

warmup:
3 rounds of:
8 gorilla rows
8 reverse flyes
8 supine pull ups
*performed every 2:30 – 3:00

strength:
5 rounds of:
3 shoulder shrugs + 1 high hang pull – goal 3 rep heavy
*performed every 2:00

“Karen”
1 round for time of:
150 wall ball shots @ 20lbs/14lbs


Oct
21

Wednesday

joint mobility drillz:
1:30 latt mobility
1:30 ankle mobility

warmup:
2 rounds of:
15 air squats + 10 push ups + 5 pull ups

2 rounds of:
10 alternating lunges + 10 inch worm push ups

1 round of:
10 romanian d-lifts + 10 presses + 10 back squats
5 muscle snatch + 5 overhead squats
5 power snatch + 5 snatch balance
5 snatches + 5 snatch drops
*performed with pvc – olybar – rest as needed after each complex

4 – 5 rounds of:
3 back squats – build to 70% – 75%
*load and go

5 rounds of 3 back squats:
r1. 4 @ 80%
r2. 4 @ 80%
r3. 4 @ 80%
r4. 8 @ 70%
r5. 8 @ 70%
*performed every 3:00

2 rounds for max reps of:
500 meter row
15 thrusters @ 95lbs/65lbs
max rep burpee over barbell
*4:00 time cap – 4:00 rest between each round




Oct
20

Tuesday

joint mobility drillz:
10 lunge to a-pose
:45 static hang over hand
1:00 hip extraction

1:00 arm mobility

warmup:
clean complex

3 – 5 rounds of:
1 power clean + 1 hang clean
*increase load every round up to 65% – 70% of your 1rep max
load and go

5 rounds of:
1 power clean + 1 hang clean
*increase load every round goal – heavy complex
*performed every 2:00

4 rounds for time of:
300 meter run

50 meter walking lunges @ 53lbs/35lbs
*16:00 time cap

Oct
19

Monday

set up station indoor or outdoor 
outdoor suggested with:
pvc
mat
foam roller
two dumbbells
bench

joint mobility drillz:
1:30 shoulder pec mobility
1:30 quad mobility

warmup:
snatch warmup:

5 rounds of:
1 high hang power snatch
1 mid hang power snatch
1 hang power snatch
*performed every 1:30 – 2:00 – pvc – olybar
goal – hip hinge hamstring loading
goal – quality and timing

strength:
5 rounds of 8 – 12:
hammer curls
skull crushers
curls
overhead tricep extensions
cross body curls
*rest :15 – :15 – :30 – :45 – 1:00 – :45 – :30 – :15 – :15

5 rounds of 8 – 12:
sit ups
russian twist – left right = 1
v-tucks
toe touches – left right = 1
laying leg raises
*rest :15 – :15 – :30 – :45 – 1:00 – :45 – :30 – :15 – :15

Oct
18

Sunday

set up station indoor or outdoor 
outdoor suggested with:
mat
medicine ball


joint mobility drillz:
1:30 hip opener – hamstring chaser right
1:30 hip opener – hamstring chaser left


warmup:
4 rounds of:
wall planks
static hang – mixed grip
cossack squats
v-ups
jump squats
performed :20 work :10 of rest – scale :10 work :20 of rest

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finisher:
every 1:00 on the 1:00 for 10:00:
10 strict knee to elbows odd minute
30 yard double front rack carry @ kettle bell dumbbell

Oct
17

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
16

Friday

set up station indoor or outdoor 
outdoor suggested with:
bench
barbell
two dumbbells – light
mat
rower

joint mobility drillz:

5 Y – T – I – W’s
2:00 couch mobility
2:00 tricep shoulder mobility

warmup:
2 rounds of:
5x5x5x5 bicep opener curls
rest as needed
5x5x5x5 tricep extension
rest as needed

2 rounds of:
10 T raises
rest as needed
10 Y raises
rest as needed
10 I raises
rest as needed

5 rounds of:
3 bent over rows – increase load every round
8 devil rolls
*performed every 2:00 – 2:30 – goal 3 rep heavy


2 rounds of:
max rep bent over rows @ 3rd – 4th round load
max rep devil rolls
*performed every 2:30 – 3:00

3 rounds for max reps in 1:30 of:
15/12 calorie row or 200 meter run
max rep split lunges
*performed every 3:00 – rest 1:30



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