CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
26

Friday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
pvc
barbell
bench
wall ball
plate 45lb – 25lb

joint mobility drillz:
1:30 shoulder mobility – lacross ball
1:30 latt mobility – foam roller

warmup:
burgener
*increase load – pvc – oly bar + 

strength/skill
8 – rounds of:
1 snatch– increase load every round 
*performed every 2:00 – goal 1 rep max

rest

8 – rounds of:
1 clean & jerk – increase load every round 
*performed every 2:00 – goal 1 rep max

5 rounds of bench presses:
5 @ 75%
3 @ 80%
2 @ 85%

1 @ 90%
1 @ 95%
*performed every 2:00 – 2:30 @
for maintenance – 90% – powerlifter – add 5# to
90% and use 90% from there

1 round for time of:
50 wall ball shots @ 20lb/14lb
25 d-lifts @ 225lbs/155lbs
50 sit ups
50 overhead lunges @ 45lb/25lb

Mar
25

Thursday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
foam roller 
plate 15lb – 45lb+
barbell
kettle bells 
rower – if needed

joint mobility drillz:
2:00 quad mash
2:00 tricep mobility 

warmup:
2 rounds of:
5 jump set – jump land
5 depth jumps

strength/skill:
5 – 6 rounds of:
1 box jump – goal max height
modification detailed at time of wod

5 rounds of d-lift:
5 @ 75%
3 @ 80%
2 @ 85%

1 @ 90%
1 @ 95%
*performed every 2:00 – 2:30 @
for maintenance – 90% – powerlifter 110% 1rm 
based on how 3 reps @ last weeks load went

metcon:
3 rounds for max reps of:
:30 power snatches @ 75lbs/55lbs
:30 rest

as many rounds and reps as possible in 10:00 of:
50 double unders
25 overhead squats @ 75lbs/55lbs

optional – time permitting
10 rounds of:
20 yard sprint
*1:00 rest

Mar
24

Wednesday

Active Recovery:
Scheduled training workshop – by appointment only
Play a sport – cycle – swim – skate run etc.

Mar
23

Tuesday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
band
mat
barbell
kettle bells –dumbbells
pullup station
box

joint mobility drillz:
1:30 hip mobility – band
1:30 scap mobility – band

warmup:
2 rounds of:
12 tib raises
12 mobility push ups

3 front squats – increase load

strength:
3 – 2 – 1 – 1 – 1 – 1 – 1
1 front squat – increase load every round
*performed every 2:00 – heavier than last week

metcon:
every 1:00 on the 1:00 for 12:00
max rep weighted pull ups @ 20lbs/10lbs – even
2 rear rack split jerks @ 95lbs/65lbs – odd – increase load

4 rounds of:
20 alternating box steps @ 95lb/65lb – 24″/20″
10 burpee box jump overs
100 meter farmers carry @ 70lbsx2/53lbsx2


optional – time permitting:
3 rounds of:
romanian d-lifts – as heavy as possible
1:30 rest
5 sotts presses – as heavy as possible

Mar
22

Monday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
pvc
lacross ball
foam roller
medicine ball
barbell
kettle bells/dumbbells
pull up station – box – bands
rower – if not running

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

warmup:
2 rounds of:
8 medicine ball clean

8 medicine ball push jerks
4 rounds of:
2 barbell clean & jerks – increas load
every round

strength/skill
5 rounds of:
2 power cleans + 2 front squats + 1 jerk
increase load every round 
*performed every 2:30

5 rounds of push press:
5 @ 75%
3 @ 80%
2 @ 85%

1 @ 90%
1 @ 95%
*performed every 2:00 – 2:30 @

for maintenance – 90% – powerlifter – add 5# to
90% and use 90% from there

1 round for time of:
100 squat cleans to over head @ 53lbs/35lbs kettle bell
every time you break @ 1 muscle up

*choose a load that will allow you to take 10
or less breaks


optional – time permitting:
2000 meter row or run
+ 15 max effort strokes – 10 – 5 yard sprints
+ 10 recovery strokes – 50 yard jog

Mar
21

Sunday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front Squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 90%
of your 1rep max – calculated progressionExperienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 

barbell
spotter arms
pull up station
rower 
dumbbell
bench

joint mobility drillz:
2:00 latt mobility 
2:00 quad mobility

warmup:
burgeners
12 lunges
12 mobility push ups
12 sumo d-lift high pulls

strength/skill:
8 – 10 rounds of:

3 hang snatches – increase load every round
goal – heavy triple
*performed every 1:30

5 rounds of back squats:
5 @ 75%
3 @ 80%
2 @ 85%

1 @ 90%
1 @ 95%
*performed every 2:00 – 2:30 @
for maintenance – 90% – powerlifter 110% 1rm 
based on how 3 reps @ last weeks load went

metcon:
as many reps as possible in 6:00
bar muscle ups


1 round for time of:
20 calorie row
20 inverted shoulder taps
20 alternating single arm squat snatches @ dumbbell
20 inverted shoulder taps
20 calorie row


or

1 round for time of:
10 dumbbell snatches @ 50lb/35lb
15 burpee box jump-overs
20 dumbbell snatches @ 50lb/35lb

15 burpee box jump-overs @ 24″/20″
30 dumbbell snatches @ 50lb/35lb

15 burpee box jump-overs @ 24″/20″
40 dumbbell snatches @ 50lb/35lb
15 burpee box jump-overs @ 24″/20″
50 dumbbell snatches @ 50lb/35lb
15 burpee box jump-overs@ 24″/20″
*20:00 time cap – scale as needed

optional – time permitting – with back squats
3 rounds of:
5 toes to bar
20 hollow rocks

12 reverse hyper leg extensions – bench
*rest as needed

Mar
20

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.

Mar
19

Friday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.

STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
pvc
barbell
bench
wall ball
r
joint mobility drillz:
2:00 shoulder mobility – band
2:00 latt mobility – foam roller

warmup:
burgener
*increase load – pvc – only bar + 

strength/skill
8 – 10 rounds of:
1 snatch– increase load every round 
*performed every 2:00 – goal 1 rep max

rest

8 – 10 rounds of:
1 clean & jerk – increase load every round 
*performed every 2:00 – goal 1 rep max

3 rounds of bench press:
1 – 3 @ 65%
3 @ 70%*
3 @ 80%*

1 – 3 @ 85%
3 @ 90%*
*performed every 2:00 – *loads are the programmed rounds

other loads are tune up rounds 
for maintenance – 90% – powerlifter – add 5# to
90% and take 90% from there

optional – time permitting
1 round for time of:
150 wall balls
*scale as needed to go unbroken

Mar
18

Thursday

Stay At Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.


STRENGTH CYCLE SCHEDULE:
The Strength Cycle will consist of 5 lifts over a 6 week period with two prescribed progressions as follows:
experienced: Wendler 5 – 3 – 1 progression
new exposure: 3 x 5 linear progression, anticipate 2.5lbs – 5lbs increase per week

Sunday – Back Squat
Monday – Shoulder Press
Tuesday – Front squat
Thursday – D-Lift
Friday – Bench Press
*all percentages will be calculated using 110% or 90%
of your 1rep max – calculated progression

Experienced with the lifts will be the determining factor of where you belong on progression, this cycle will also ask of you to use this calculator  (download to your phone) as we borrow and experiment with the Wendler cycle eliminating the deload week 4 and revisiting week 1. 

set up station for indoor wod suggested with: 
foam roller
barbell
kettle bells
rower

joint mobility drillz:
2:00 couch mobility 
2:00 lumbar mobility 

warmup:
12 scorpions
12 iron t’s

strength/skill:
5 – 6 rounds of:
10 front rack lunges – increase load every round
*performed every 1:30 – 2:00
modification detailed at time of wod

3 – 5 rounds of d-lifts:
1 – 3 @ 65%
3 @ 70%*
3 @ 80%*

1 – 3 @ 85%
3 @ 90%*
*performed every 2:00 – *loads are the programmed rounds
other loads are tune up rounds
for maintenance – 90% – powerlifter 110% 1rm 
10:00 time cap

metcon:
as many rounds as possible in 3:00 of:
250 row
2 squat cleans to over head @ 53lbs/35lbs kettle bell
*add 2 reps every round until you are unable
to complete the prescribed reps

Mar
17

Wednesday

Active Recovery:
Scheduled training workshop – by appointment only
Play a sport – cycle – swim – skate run etc.

Previous Page 6 7 8 9 10 11 12 13 14 15 Next Page