CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
14

Sunday

Schedule Update:
Sunday 9:00 am and 10 am class – text to reserve a spot – thanks

joint mobility drillz:
12:00 foam roll

2 rounds of:
20 forward bear crawls + 20 reverse bear crawls
20 d-bugs
20 lateral lunges or cossack squats
10 scap push ups + 10 alternating toe touches
10 boot strappers
1:00 rest

5 rounds of:
3 back squats
*performed every 2:00

2 rounds of:
8 back squats – load to be determined at time of wod
200 meter run
rest as needed


as many rounds and reps as possible in 10:00 of:
3 handstand push ups – strict
6 pull ups – strict
12 alternating pistols


Jun
13

Rest\Recovery 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.

Jun
12

Friday

joint mobility drillz:
5 Y – T – W’s
8 scorpions
8 iron T’s

8 scap presses

warmup:
3 rounds of:
3 – 5 shoulder presses from split position – recover front foot back
6 alternating reverse lunges
*performed every 1:00

strength/skill:
5 – 7 rounds of:
1 shoulder press + 1 push press + 1 push jerk
*performed every 2:00

metcon:
1 round for time of:
800 meter run
60 single arm alternating snatches
800 meter run


Jun
11

Thursday

Schedule Update:
Online Class training has been put on hold. Class schedule for training is 5:00 a.m. 6:00 a.m. and 5:30pm. Look forward to getting back on regular schedule soon.

joint mobility drillz:
overhead mobility progression
burgeners

warmup:
snatch progression

3 rounds of:
5 rear rack snatch presses
:15 rest
5 overhead squats – progessively narrow grip every round
:15 rest
5 jump squats
:45 rest – pvc to olybar

metcon:
7 rounds of:
15/10 calorie row
10 overhead squats
max rep burpee box step overs @ 20″
1:00 rest
*performed every 1:00 on the 1:00



Jun
10

Wednesday

CrossFit BMW 5:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod

joint mobility drillz:
8 scarecrows
8 scap presses
8 d-lifts – :02 pause in each pose – order of load enforced

warmup:
3 rounds of:
5 suitcase d-lift right
10 half kneeling med/slam ball rotations right
:30 rest
5 suitcase d-lift left
10 half kneeling med/slam ball rotations left
:30 rest

strength:
5 rounds of:
3 d-lifts
*performed every 2:30 – establish mechanics – simulate physiological stimulus – increasing load every round using lite to very moderate loads – or linear progression at same load for fine tuning

metcon:
3 rounds for times of:
20/15 calorie row
100′ walking lunges – farmers hold @ 35lbs/70lbs
*performed every 7:00


Jun
9

Tuesday

Schedule Update:
As follows, outdoor classes have started at the box, at the same time of the online classes.

Since all memberships have been put on hold – starting Wednesday June 10, text 313-452-8294 in advance to let me know you are coming to class.

Example: “Hey Coach, this is Dr. Funkenstein for 5:30 pm today.”
Online classes subject to discontinue Wednesday June 10 at 6:30 p.m.

Also, if you plan on coming to an outdoor workout, and have equipment on loan, please return all borrowed equipment at that time or at 6:30 p.m Tuesday thru Friday, or call or text to schedule a drop off time with me.

Thank you.

CrossFit BMW 5:00 a.m. Online – Outdoor at the box Class: Coach Jarrod
CrossFit BMW 6:00 a.m. Online – Outdoor at the Box Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online – Outdoor at the Box Class: CoachJarrod

joint mobility drillz:
2:00 couch mobility left
2:00 couch mobility right

warmup:
2 rounds of:
:30 of perfect stretch right
:30 of perfect stretch left
:30 glute bridge marches
:30 wall climbs or plank shoulder taps
:30 bear crawl
*1:00 rest

metcon:
as many rounds and reps as possible in 20:00 of:
5 skull crushers
10 bench press
15 squats
20 sit ups or alternating ab building exercises
*load 45lb/35lb barbell


Jun
8

Monday

CrossFit BMW 5:00 a.m. Online – Outdoor at the box Class: Coach Jarrod
CrossFit BMW 6:00 a.m. Online – Outdoor at the Box Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online – Outdoor at the Box Class: Coach Jarrod

joint mobility drillz:
10 ground to sky reaches

8 wrist twist – right over left
8 wrist twist – left over right
8 elbow rotations – up to down
8 elbow rotations – down to up

warmup:
4 rounds of:
6 alternating single arm over head lunge left
3 single arm shoulder or push press left
6 alternating single arm over head lunge right
3 single arm shoulder or push press right

metcon:
10 rounds for time of:
200 meter run or 50 double unders
10 down ups
8 ground to over heads

Jun
7

Sunday

Programmimg will resume Monday morning at 5:00 a.m.

Jun
6

Rest\Recovery 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.

Jun
5

Friday

CrossFit BMW 6:00 am Online Class: Coach Jarrod
CrossFit BMW 5:30 pm Online Class: Coach Jarrod

joint mobility drillz: 
1:00 external hip rotation right
1:00 external hip rotation left
8 shoulder rotations left
8 shoulder rotations right
8 scap press

8 mobility push ups
8 bent over crossovers

5 Y – T – W’s

warmup:
2 rounds of:
5 scap pull ups or seated shoulder presses
10 shoulder taps
20 mountain climbers

metcon: as many rounds and reps as possible in 20:00 of:
5 pull ups or seated shoulder presses
10 push ups
15 squats



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