CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
15

Thursday

set up station indoor or outdoor 
outdoor suggested with:
foam roller – lacross ball – kettle bell handle
mat if needed
rower
box
jump rope
medicine ball – 20-lb/14lb

joint mobility drillz:
8:00 free style mobility
suggested two of these:
2:00 shin
2:00 calf
2:00 foot

warmup:
1:00 handstand hold – scaled with box pike plank
to push up plank

5 wall walks

metcon:
1 round for time of:
30 calorie row

as many rounds and reps as possible in 15:00 of:
500 meter row
50 double unders
10 strict hand stand push ups – scale as needed

5 min rest

as many rounds and reps as possible in 15:00 of:
400 meter run
20 wall ball shots @ 20lb/14lb – scale as needed

finisher:
4 – 5 rounds of:
40 yard down & back farmers carry @ as heavy as possible
:45 L-seat or Lseat lift offs
*1:00 – 1:30 rest




Oct
14

Wednesday

set up station indoor or outdoor
outdoor suggested with:
pvc
mat if needed
rower
barbell
medicine ball

joint mobility drillz;
12 presses
12 lunge to a pose
12 scorpions
12 iron t’s
12 boot strappers

warmup:
2 rounds of
row
mountain climbers
shoulder to overhead
cleans
*performed :20/:10 – with medicine ball

2 – 3 rounds of:
1 d-lift
1 hang power clean
1 front squat
1 push press
*increase load every round – metcon load

metcon:
400 meter row buy in – 300 meter run option
4 rounds for quality of:
4 sets of:
4 d-lifts
3 hang power cleans
2 front squats
1 push press
400 meter row – 300 meter run
*outdoor no mask performers nasal breathing enforced

4 sets of barbell work plus row or run equals 1 round
load – 135lbs/95lbs or 70% – 80% 1rep max push press
total reps and meters performed:
2000 meter row
64 d-lifts
48 hang power cleans
32 front squats
16 push presses



Oct
13

Tuesday

set up station indoor or outdoor
outdoor suggested with:
bench
dumbbells or kettle bells

joint mobility drillz:
2:00 thoracic mobility – foam roller
2:00 shoulder mobility – lacross ball

warmup:
5 rounds of:
5 push ups
5 sit ups
5 squats

strength:
5 rounds of:
3 bench presses
3 bent over rows
*performed every 2:30 – 3:00 – goal rep heavy

metcon:
5 x 8
bench press – hammer grip
skull crushers
pull overs
toe touches
gorilla rows
bench press – shoulder
overhead tricep extension
flyes
diamond push ups
dips
*performed 5 rounds of 5-8 reps of each movement adding a
move and eliminating a move after 5 rounds of that move is complete
rest after each set
:15
:15
:30
:45
1:00
1:15
1:30
1:15
1:00
:45
:30
:15
:15









Oct
12

Monday

joint mobility drillz:
12 eleveted hip openers left
12 eleveted hip openers right


warmup:
2:00 d-bugs
1:00 hamstring floss
1:00 banded d-lift
1:30 fire hydrants

3 rounds of:
5 single arm d-lifts – right
10 half kneeling rotational ball slams
rest as needed
5 single arm d-lifts – left
10 half kneeling rotational ball slams
rest as needed

8 rounds of d-lifts:
r1. 8 @ 55%
r2. 6 @ 65%
r3. 4 @ 75%
r4. 2 @ 85%
r5. 1 @ 95%
r6. 1 @ 97.5%
r7. 1 @ 100% – 101%
r8. 1 @ 101% – 102.5%
*performed every 2:00 – load dictates load – drop

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




Oct
11

Sunday

joint mobility drillz:
1:30 couch stretch
1:30 lat stretch
4 way lunges
20 shoulder taps


1 round of:
single arm kettle bell complex
5 goat bag hinges
5 single arm snatches

25 yard overhead carry
5 single arm swings
5 front rack lunges

3 rounds of:
10 yard shuttle runs
5 pass throughs in squat position
10 leg swings – forward / backward

as many rounds and reps as possible in 25:00 of:
400 meter run/500 meter row
25 pull ups – band
400 meter run/500 meter row
20 thrusters @ 53lbs/35lbs kettle bell / dumbbell
400 meter run/500 meter row
15 devils press @ 53lbs/35lbs kettle bell / dumbbell

Oct
10

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
9

Friday

joint mobility drillz:
:30 classic shoulder stretch right
:30 classic shoulder stretch left
:30 bilateral sink shoulder stretch external rotation 
:30 bilateral sink shoulder stretch internal rotation

2:00 back mobility

2 rounds of:
5 d-lifts + 5 shoulder press + 5 back squats
5 power cleans + 5 front squats
3 push jerks + 3 jerk grip overhead squats
3 squat clean & jerks
*oly-bar

8 – 10 rounds of:
2 clean lift offs + 1 power clean
*performed every 2:00 goal is to increase lod every round
for a heavy complex incorporating good form and technique

4 rounds for time of:
400 meter run
6 ground to overheads @ 55% – 65%
12 alternating pistols





Oct
8

Thursday

joint mobility drillz:
2:00 shoulder mash
12 iron t’s
4 elevated inch worms

warmup:
2 rounds of:
:45 bear crawl
10 boot strappers
5 Y-T-W’s
:45 plank
*performed every 1:00

1 round for max reps/calories of:
1:00 of calorie row
1:00 rest
1:00 alternating kettle bell/dumbbell snatches @ 53lb/35lb
1:00 rest
1:00 lying leg raises
1:00 rest
1:00 ball slams
1:00 rest
1:00 bench presses @ 53lbs/35lbs kettle bell/dumbbells
1:00 rest
1:00 sit ups

4:00 rest

4 rounds of:
M-1:00 calorie row
M-2:00 alternating kettle bell/dumbbell snatches @ 53lb/35lb
M-3:00 lying leg raises
M-4:00 ball slams @ 30lb/20lb
M-5:00 bench presses @ 53lbs/35lbs kettle bell/dumbbells
M-6:00 sit ups – modify ab work every round
*performed every 1:00 on the 1:00 for 24:00 – goal is 65% – 75% of reps performed in max reps above – scale as needed – build :10 – :15 rest in each movement – transition as fast as possible.

Oct
7

Wednesday

joint mobility drillz:
12 eleveted hip openers left
12 eleveted hip openers right

warmup:
3 rounds of:
5 single arm single leg d-lift left arm right leg
10 half kneeling rotational ball slams right
rest
5 single arm single leg d-lift right arm left leg
10 half kneeling rotational ball slams left
rest

6 – 7 rounds of:
1 d-lift – increase load every round from
r1. 55% – 60%
r2. 60% – 65%
r3. 65% – 70%
r4. 70% – 75%
r5. 75% – 80%
r6. 80% – 85%
r7. 85%

strength:
5 rounds of:
2 d-lifts @ 90%
*performed every 3:00


metcon:
as many rounds and reps as possible in 10:00 of:
40 double unders
20 walking lunges @ 53lbs/35lbs

Oct
6

Tuesday

joint mobility drillz:
1:30 shoulder band distraction
1:30 shoulder band distraction

warmup:
2 rounds of:
2 split jerk balance + 2 jerk balance
*performed every 2:00 – pause in the catch position
for checks and balance
2 rounds of:
2 tall jerks
*performed every 2:00 – pause in the catch position
for checks and balance

strength/skill:
8 – 10 rounds of:
1 jerk – goal 1 rep max
*performed every 2:00 – 2:30 – 20:00 time allowance

4 rounds for times of:
500 meter run
10 handstand push ups
10 push ups
*performed every 4:00



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