CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
6

5 6 19

10 wall slides
3 x 4 matrix lunge @ forward – lateral – reverse – bowler

every 1:00 on the 1:00 for 6:00
m1. 3 – 5
tall jerks
m2. 6 -8 alternating reverse lunges


8 roundrs of:
1
push jerk + 1 split jerk
*performed every 2:00

3 rounds for max reps of:
1:00 box step overs @ 53lbs/35lbs
1:00
push ups
1:00
pull ups @ strict
1:00
sit ups
1:00 rest

May
5

5 5 19

joint mobility drillz

5 rounds of:
10
sumo d-lift high pulls @ pvc to light load

3 rounds of
5 muscle cleans @ pvc to light load
2 – 4
wall walks
*rest as needed between rounds
h

as many rounds as reps as possible in 15:00 of:
3
power cleans @ 135lbs/95lbs
6 burpee box jump overs @ 24″/20″
*3 partner wod – alternating rounds

*5:00 rest

as many rounds as reps as possible in 15:00 of:
10
push presses @ 135lbs/95lbs
20
kettle bell swings @ 53lbs/35lbs
*3 partner wod – alternating rounds


May
4

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.

May
3

5 3 19

glute activation hip opener @ 2:00
banded scarecrow @ 1:00
10 over under hip openers
tabata planks 8 x :20 x :10


5 rounds of:
6 bulgarian lunges @ 6 right 6 left
:30 rest betwen ewach leg
8 bent over rows
1:00 rest
* reference 4 12 19 and use the same load, if you missed that wod, prescribe a load that is challenging yet will allow you to go unbroken

2 rounds for times of:
50
wall ball shots
50 calorie
row
*5:00 rest between rounds

May
2

5 2 19

2 rounds of:
5 inchworms
5 scapular push ups
5 hip bridges

5:00 of double under practice – or gymnastic skill of choice

5 rounds of:
5 barbell hip thrust
1:00 rest
5
box jumps @ 24″/30″
1:00 rest

as many rounds and reps as possible in 10:00 of:
30
double unders
10 alternating snatches to alternating overhead reverse lunges @ 53lbs/35lbs




May
1

5 1 19

2 rounds of:
bear crawl @ 50 steps forward x 50 steps backwards
10 single leg jumps @ 10 right x 10 left

3 rounds for time of:
800 meter run
20 squat clean to thrusters @ 55lbs/35lbs
20 toes to bar



Apr
30

4 30 19

thoracic range of motion drills
10 Y’s
10 T’s
10 W’s

3 rounds of:
5 snatch grip shoulder press @ rear rack
5 overhead squats
5 szotts press @ rear rack
:45 – 1:00 rest

*performed with pvc – oly bar

shoulder press:
5 @ 70%
3 @ 75%
2 @ 80%
2 @ 82.5%
2 @ 85%
2 @ 87.5%
*performed every 2:00


as many rounds and reps as posible in 20:00 of:
3 man makers @ 53lbs/35lbs – 1 puh up – row right – row left – squat clean to a thruster
6 pull ups – kipping pull up – butterfly pull up
9 burpees
*2 partner wod @ 20:00 – single @ 10:00

Apr
29

4 29 19

2:00 x 4 hip hinge mobility drillz

every 1:00 on the 1:00 for 6:00:
1 – 3 reps of d-lift from 1/2 to 3/4 to body weight

5 sprint start strokes @ 1/2 – 1/2 – 3/4 – 100 – 100
5 quick release practice


“Christine”
3 rounds for time of:
500 meter row
12 d-lifts @ body weight
21 box jumps @ 24″/20″


3 rounds of:
15 overhead tricep extensions
15 hammer curls



Apr
28

4 28 19

full body mobility drill

:30 hang from bar @ overhand
5 inch worms
:30 hang from bar @ underhand
5 wall squats (squat therapy)
5 – 8 broad jumps


as many rounds and reps as possible in 30:00 of:
50 double unders
40 kettle bell swings @ 53lbs/35lbs
30 wall ball shots @ 20lbs/14lbs
20 overhead squats @ 95lbs/65lbs
10 pull ups
*2 partner, alternating movements – partner A does double unders – partner B doeskettle bell swings– partner A does wall ball shots – partner B overhead squats – partner A pull ups….etc

Apr
27

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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