CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
23

Thursday

joint mobility drillz:
12 pass throughs
12 lunge to A-pose
burgeners

warmup:
10 russian baby makers
10 jefferson d-lifts
10 lung to A-pose

3 rounds of:
1 kettle swing
1 clean
1 push press
2 overhead walking lunges
1 halo left
1 halo right
*single arm movement – left/right equals 1 round

Afro Brutality Joint

“Hell Up In Harlem”
100 rounds of:
1 power snatch
2 over head walking lunge
1 over head squat
*load @ 75lbs/55lbs
*compare to 7–10-–19

Jul
22

Wednesday



joint mobility drillz:
2:00 lat mobility
1:00 sampson stretch


warmup:
15 scap push ups
8 mobility push ups

2 rounds of:
:30 row
:30 handstand hold or plank
*:30 rest

2 rounds of:
:15 row
:15 support – top of dip
:15 support – bottom of dip
*30 rest

800 meter run for time:

immediately perform

5 rounds of:
4 pistols
8 dips
12 burpees

immediately perform

800 meter run

immediately perform

5 rounds of:
4 pistols
8 dips
12 burpees

immediately perform

800 meter run






Jul
21

Tuesday

joint mobility drillz:
2:00 shoulder foam roll
2:00 shoulder blade canal mash @ lacross ball – left/right
2:00 tricep/bicep – left/right

10 rounds of:
10 calorie row
50 yard down and back
*:30 rest

3 rounds for time of:
21 kettle bell swings @ 53lbs/35lbs
15 ball slams @ 30lbs/20lbs
9 box jumps

Jul
20

Monday

joint mobility drillz:
2:00 couch mobility left
2:00 couch mobility right
:30 of perfect stretch right
:30 of perfect stretch left

:30 single flexed leg hip opener with hamstring chaser left 
:30 single flexed leg hip opener with hamstring chaser right
:30 push throughs to alternating toe taps 

warmup:
2 rounds of:

20 goodmornings @ band
20 bird dogs
20 d-bugs

5 rounds of:
5 shoulder shrugs – goal is a 5rep heavy –
good starting load is 65% 1rep max d-lift
1:00 rest
15 gorilla rowss @ dumbbells
1:00 rest

1 round for time of:
75 double unders
25 power cleans + 2 alternating reverse lunges @ 53lbs/35lbs
75 double unders
25 power cleans + 2 alternating reverse lunges @ 53lbs/35lbs
75 double unders


Jul
19

Sunday

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

12 scap presses

warmup:
2 rounds of:
shoulder press

push press
push jerk
split jerk
clean d-lift
clean drop – clean pull


skillz & drillz:
2 rounds of:
3 jerk balance jerk balance – verticle torso –
loading – proper weight distribution
*performed every 2:00

2 rounds of:
3 tall jerks
*perfromed every 2:00

skill/strength:
12 rounds of:
1 clean and jerk or skill progression
*increase load as technique – conditions allow
*performed every 1:30

as many rounds and reps as possible in 8:00 of:
50 air squats
40 kettle bell snatches – switch arms every 10 reps
30 push ups




Jul
18

Rest\Recovery 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.

Jul
17

Friday

joint mobility drillz:
5 cuban presses
5 Y – T – W’s
8 scap presses
1:00 pec activation


warmup:
2 rounds of:
5 shoot throughs
10 glute bridges @ :02 acsent :02 hold
5 push presses @ dumbells/kettle bells

5 rounds of:
2 shoulder presses – performed every 2:00 – goal is a 2rep heavy – or linear progression – or as fundamentals – shoulder press on single rack done in order of arrival and will be fit in before during or after metcon – metcon will be complete no matter what order you perform shoulder presses


3 rounds for time of:
500 meter row
15 arnold presses @ seated straddled @ dumbells/kettle bells

15 assisted handstand push ups @ bench or box

Jul
16

Thursday

Update:
Rain is in the forecast, and all workouts are performed outside.

joint mobility drillz:
8 lunge to A-pose
8 bootstrappers
1:00 banded hamstring floss
15 reverse snow angels

warmup:
3 high pulls
3 hang high pulls
3 hang pulls
3 clean pulls
3 high hang muscle cleans
3 hang muscle cleans
3 muscle cleans
3 high hang power cleans
3 hang power cleans
3 power cleans
*pvc-oly bar

4 rounds for times of:
400 meter run
16 burpee box jump overs @ 20″/24″
8 power cleans
40 meter run
*load determined by 1:15 power clean set – details at time of wod – after first round if 6:15 or above – scale work and or load to perform 6:00 round to allow for recovery

Jul
15

Wednesday

joint mobility drillz:
12 band pull aparts
12 band reverse flyes
12 band flyes
12 cuban presses

warmup:
2 rounds of:
5 push ups
5 dips
20 meter down and back

strength/skill:
rolling drop sets of:
5 bench press wide
5 bent over rows wide
5 flyes
5 reverse flyes
5 tricep kick backs
5 cross body curls
5 forearm curls
5 bench press narrow
5 bent over rows narrow
5 overhead tricep extensions
* rest between sets :15 – :15 – :30 – :45 – 1:00 – 1:15 – 1:30 – 1:30 – 1:15 – 1:00 – :45 – :30 – :15 – :15


3 rounds of:
15 pike sit ups:
15 straddle sit ups
15 mountain climbers @ 2 count
*1:30 – 2:00 rest between rounds


finisher:
to be determined





Jul
14

Tuesday

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

warm up:
2 rounds of:
5 Y – T – W’s

8 scap presses
8 scap circles
4 way lunges

2 rounds of:
single arm plank
alternmating lateral lunges
single arm plank
squats
hollow hold or hollow rock
plank or inverted shoulder taps
v-ups
bear crawl
broad jumps
wall climbs
*performed every :30 – :20 of work with :10 rest

scale at :10 of work :20 of rest

as many rounds and reps as possible in 8:00 of:
15 calorie row
12 d-lifts @ dumbbells
9 hang power cleans @ dumbbells
6 push presses @ dumbbells

2:00 rest

as many rounds and reps as possible in 8:00 of:
15 calorie row
5 devil presses

2:00 rest

as many rounds and reps as possible in 8:00 of:
15 calorie row
12 front rack lunges
9 push jerks


*load to be determined at time of wod

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