CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
13

Thursday

joint mobility drillz:
1:00 lunge to A-pose
2:00 lat mobility – left

2:00 lat mobility – right
1:00 sampson stretch – left
1:00 sampson stretch – right
10 good mornings 

warmup:
3 rounds of:
8 – 12 *overhead tricep extensions
8 – 12 *push ups
8 – 12 *tricep kick backs
18 – 24 *mountain climbers @ 2 count
*performed every 1:00 – increase load or linear progression

strength/skill:

4 rounds for time of:
8 – 10 single arm alternating snatches @ 53lb/35lb
200 meter run – 100 forward / 100 backward
8 – 10 medicine ball cleans @ 20lbs/14lbs

200 meter run – 100 forward / 100 backward

metcon:
as many rounds and reps as possible in 8:00 of:
50 air squats
40 kettle bell swings @ 70lb/53lb @ russian
30 sprawls


Aug
12

Wednesday

joint mobility drillz
12 neck rotations
12 halos
12 torso rotations
12 hip rotations 


warmup:
2 rounds of tabata:
side planks
alternating lateral lunges
side plank
air squats
hollw hold or hollow rock
plank shoulder taps
v-ups
bear crawl
broad jumps
single leg ground to sky touches
*:20 work – :10 rest

1 round for time of:
800 meter run
8 rounds of:
4 power cleans @ 135lbs/95lbs
6 alternating reverse lunges @ 135lbs/95lbs

8 shoulder to overheads @ 135lbs/95lbs
800 meter run


Aug
11

Tuesday

joint mobility drillz:
1:00 hip opener

warmup:
2 rounds of:
4 way lunges
10 shoulder pass throughs – band
10 overhead squats – band

5 rounds of front squats:
3 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
3 @ 80%

1 round for time of:
1000 meter row
30 v-tucks
20 front squats @ 55%/65%
30 v-tucks
1000 meter row

Aug
10

Monday

joint mobility drillz:
cuban press
2:00 lacross ball right
2:00 lacross ball left


warmup:
burgeners:
snatch

4 rounds of:
1 hang snatch + 1 snatch – increase load ever
round
*performed every 1:00 on the 1:00

strength/skill:
5 rounds of:
1 hang snatch + 1 snatch x 2 – increase load rounds
3 – 5
*performed every 2:00

4 rounds of:
2 snatches
*performed every 2:00

as many rounds and reps as possible in 12:00 of:
12 power snatches @ 95lbs/65lbs
12 push presses @ 95lbs/65lbs
12 box jumps @ 24″/20″ – step down



Aug
9

Sunday

joint mobility drillz:
12 lung to A-pose
12 good mornings

warmup:
3 rounds of:
200 meter run
15 dumbbell/kettle bell d-lifts
10 renegade rows

1:30 rest

3 rounds of:
20 kettle bell swings @ 53lb/35lb
15 push ups
100 meter run

as many rounds and reps as possible in 30:00 of:
500 meter row
400 meter run
30 bench press – load prescribed at time wod
20 alternating reverse lunges – load prescribed at time wod
10 clean & press – load prescribed at time of wod

Aug
8

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.

Aug
7

Friday

joint mobility drillz:
2:00 shoulder mash
2:00 latt mash


warmup:
3 rounds of:
5 hands release push ups
5 bulgarian lunges
15 single unders

strength:
5 rounds of:
3 bench press – work on organization/position regarding tension at the bottom 
*performed every 2:00 

metcon:
“Fight Simulator”
19 rounds of consecutive double unders:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
12:00 time cap
*rest as needed between rounds, each round must be complete with out breaking before moving to the next round
*use as 12:00 of practice if you don’t have double unders

finisher:
to be plotted at time of wod

Aug
6

Thursday

joint mobility drillz:
2:00 couch stretch


warmup:
4 rounds of:
:30 squat hold
10 single leg ground to sky touches
10 dips
5 inch worms

5 – 8 rounds of:
3 sumo d-lift high pulls – increase load every round

– linear progression – think about your power clean weight
– work skill and timing
*performed every 2:00

3 – 5 rounds for time of:
15/12 calorie row
15 devil presses @ 50lb/35lb dumbbells


Aug
5

Wednesday

joint mobility drillz:
12:00 free style foam roll – lacross ball – mashing – band distraction etc

2 rounds of:
20 forward bear crawls + 20 reverse bear crawls
20 d-bugs
20 lateral lunges or cossack squats
10 lunges + 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 – modification
6 pull ups – strict  – modification
9 alternating pistols – modification
*staggered tier training today – assignments programmed out to your capabilities

Aug
4

Tuesday

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 rounds of:
1 shoulder press + 1 push press + 1 push jerk
*performed every 2:00 – increase load every round

metcon:
1 round for time of:
800 meter run
60 single arm alternating snatches @ 53lb/35lb
800 meter run

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