CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
16

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
barbell
kettle bell – mobility
box

joint mobility drillz:
1:30 long lunge – kettle bell
1:30 wrist mobility – band

warmup:
2 rounds of:
12 squats with rig as guide
12 plank shoulder taps


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 – 10:00 perform:
3 snatches – even
*perform these with no foot movement – jump
land placement stays the same – increase load every round
10 inverted shoulder taps – odd
*work balance


5 – 8 rounds for times of:
3 – 2 – 1 reps of
d-lift @ 65% 1 rep max
burpee
1:00 rest between each round

optional – time permitting:
1 round for time:
400 meter farmers carry @ 70lbs/53lbs

Mar
15

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
barbell
matador – rings
pull up station – box – bands
rower – if not running

joint mobility drillz:
2:00 shoulder mobility – barbell
2:00 forearm mobility – barbell

warmup:
2 – 3 rounds of:
3 clean high pulls + 3 hang power cleans +

3 push press
rest
3 power cleans + 3 front squats +

3 push jerks
rest
3 hang cleans + 3 cleans
*increase load – pvc – only bar + 


strength/skill
5 rounds of:
3 cleans + 1 jerk – increase load every round 
*performed every 2:30

3 rounds of push 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

metcon:
as many rounds and reps as possible in 10:00 of:
200 meter run or row
max rep chin ups
max rep dips – ring or matador


optional – time permitting
4 rounds of:
400 meter sprint
3:00 rest

Mar
14

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
rower
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:
1 power snatch – increase load every round 
*10:00 time cap – goal 1 rep max

*competition style – 2:00 warm up – 6:00 to max

8 – 10 rounds of:
3 power snatches @ 60% – 70% 1 rap max
*performed every :30 – scale as need to go unbroken
with rest

3 rounds of back squats:

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:
1 round for max reps of:
2000 meter row
max rep ground to overhead @ 155lbs/105lbs

*12:00 time cap

3 rounds of:
20 hollow rocks
1:00 rest
12 reverse hyper leg extensions – bench
1:00 rest


Mar
13

Restday

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
12

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: 
lacross ball
foam roller
barbell
pull up station – box – bands

joint mobility drillz:
2:00 latt mobility 
2:00 pec/shoulder mobility

warmup:
burgeners

strength/skill:
5 snatches @ 65%
4 snatches @ 70%
3 snatches @ 75%
2 snatches @ 80%
max rep snatches @ 85%
*2:00 warm up – 6:00 time cap

5 rounds of bench press:
3 @ 65%*
3 @ 70%
3 @ 75%*
3 @ 80%

3 @ 85%*
*if needed – if not perform wendler – every 2:00

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

metcon:
as many rounds and reps as possible in 20:00 of:
2 overhead squats @ 135lbs/95lbs or 55%/65%
6 chin ups
8 kettle bell swings @ 70lb/53lb


*and or

CrossFit Open Workout 21.1
1 round for time of:
1 wall walk
10 double-unders 3 wall walks
30 double-unders 6 wall walks
60 double-unders 9 wall walks
90 double-unders 15 wall walks
150 double-unders 21 wall walks
210 double-unders
*15:00 time cap – scale and modifications
detailed at time of wod – or perform at 8:00 a.m.

Sunday morning

Mar
11

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: 
lacross ball
foam roller – abs
slam ball – abs
barbell
pull up station – box – bands
rower

joint mobility drillz:
2:00 ab mobility 
1:30 tib mobility

warmup:
running

strength/skill:
8 rounds of:
60 yard run
*performed every 1:30
modification detailed at time of wod

5 rounds of d-lift:
3 @ 65%*
3 @ 70%
3 @ 75%*
3 @ 80%

3 @ 85%*
*if needed – if not perform wendler – every 2:00

for maintenance – 90% – powerlifter 110% 1rm

metcon:
5 rounds of:
500 meter row
5 bar muscle ups
5 pistols

*performed every 5:00

Mar
10

Wednesday

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

Mar
9

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: 
plate 15lb/25lb
barbell
kettle bells/dumbbells
box

joint mobility drillz:
1:30 calf mobility 
1:30 shoulder mobility – barbell

warmup:
2 rounds of:
12 squats with plate
12 long lunges with plate


strength:
3 – 2 – 1 – 1 – 1 – 1 – 1
1 front squat
*performed every 2:00

metcon:
every 1:00 on 1:00 – 14:00 perfrom:
1 snatch balance – even
1 box jump – odd
*increase load and height every round

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of:
clean to over heads @ 53lbs/35lbs
handstand push ups @ strict
*16:00 time cap – scale as needed

Mar
8

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
barbell
kettle bells/dumbbells
pull up station – box – bands
rower

joint mobility drillz:
2:00 shoulder mobility – band
2:00 forearm mobility – barbell

warmup:
2 – 3 rounds of:
3 clean pulls + 3 pull clean balance +
3 heaving clean balance
rest
3 hang clean pulls + 3 hang clean pull balance +
3 heaving hang clean balance
*increase load – pvc – only bar +


strength/skill
8 – 10 rounds of:
1 clean + 2 hang cleans – increase load evry round
*performed every 2:00

3 – 5 rounds of push press:
3 @ 65%*
3 @ 70%
3 @ 75%*
3 @ 80%

3 @ 85%*
*if needed – if not perform wendler – every 2:00

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

metcon:
1 round of:
50 thrusters @ 75lbs/55lbs
50 sumo d-lift high pulls @ 75lbs/55lbs
50 pull ups
50 meter farmers carry @ 70lbs/53lbs
* 12:00 time cap – scale appropriately – goal less
rest as possible – unbroken


5 + rounds of:
150 meter row – sprint pace
150 meter row – recovery pace



Mar
7

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 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: 
mat
bench
foam roller
pvc
barbell
spotter arms
pull up station – box – bands

joint mobility drillz:
2:00 adductor mobility 
2:00 glute mobility

warmup:
2 – 3 rounds of:
8 kip swings
8 halos – pvc


1 x burgeners

strength/skill:
8 – 10 rounds of:
1 tempo snatch pull + 1 snatch
increase load every round as skill permits
*goal :03 pull


3 – 5 rounds of back squats:
3 @ 65%*
3 @ 70%
3 @ 75%*
3 @ 80%

3 @ 85%*
*if needed – if not perform wendler – every 2:00

for maintenance – 90% – powerlifter 110% 1rm

1 round for time of:
150 inverted shoulder taps
*5:00 time cap


metcon:
15 power snatches @ 95lbs/65lbs
5 muscle ups
12 power snatches @ 95lbs/65lbs
4 muscle ups
9 power snatches @ 95lbs/65lbs
3 muscle ups
6 power snatches @ 95lbs/65lbs
2 muscle ups
3 power snatches @ 95lbs/65lbs
1 muscle ups


optional – time permitting:
3 rounds for times of:
100 mountain climbers
*2:00 rest between rounds






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