CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Mar
6

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
5

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 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: 

mat
dumbbells
foam roller
barbell
bench
pull up station – box
jump rope
slam ball
rower

joint mobility drillz:
2:00 tricep mobility – barbell
2:00 squat mobility

warmup:
2 – 3 rounds of:
5 renegade row push ups
5 man makers


strength:
8 – 10 rounds of:
1 front squat – :05 pause at the bottom
increase load every round
*performed every 2:00


3 rounds of bench press:
5 @ 50%
5 @ 60%
5 @ 70%
*performed every 2:00 – deload week


metcon:
1 round for time:
200 meter run
40 wall ball shots @ 20b/14lb
400 meter run
30 wall ball shots @ 20b/14lb
800 meter run
20 wall ball shots @ 20b/14lb
*scale as needed – row if needed

Mar
4

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 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: 

mat
band – pull ups
kettle bell – lacross ball
barbell
bench
pull up station – box – weight belt
box

joint mobility drillz:
2:00 hip flexor mobility 
2:00 forearm mobility

warmup:
2 – 3 rounds of:
5 kang squats
5 pressing snatch balances
5 jerk balances


strength/skill:
8 – 10 rounds of:
1 split jerk or jerk – rear rack – skill permits
increase load every round
*performed every 2:00

4 superset rounds of:
5 shoulder to overheads @ 60% – 70%
max rep weighted pull ups – chose load
2:00 rest between rounds


3 rounds of d-lift:
5 @ 50%
5 @ 60%
5 @ 70%
*performed every 2:00 – deload week


metcon:
10 – 8 – 6 – 4 reps of:
squat clean @ 135lbs/95lbs
burpee box jump overs @ 30″/24″

*scale as needed – gaol unbroken


Mar
3

Wednesday

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

Mar
2

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 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: 

mat
plate – 15lb – 45lb +
barbell
bench – hypers
pull up station
kettle bell
dumbbell
rower

joint mobility drillz:
2:00 couch mobility @ chip – plate
2:00 shoulder mobility

warmup:
1 – 2 rounds of:
10 long alternating split squats
10 alternating peterson step ups – plate


strength:
3 – 2 – 1 – 1 – 1 – 1 – 1 reps of:
1 front squat
*performed every 2:00 – goal 2.5lbs – 5lbs 
heavier than last week


metcon:
every 1:00 on the 1:00 – 12:00
40 kettle bell swings – 70lb/53lb – even
1 turkish get up – ahap – alternating – odd


1 round of:
2000 meter row
20 toes to bar
max rep overhead squats @ 95lbs/65lbs
*12:00 time cap


optional – time permitting
3 rounds of:
12 hyper extensions
1:00 rest
5 front rack sotts presses
1:00 rest
*increase load as permitted by mobility



Mar
1

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 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: 

mat
bands
foam roller
barbell
bench
pull up station – box
jump rope
slam ball
rower

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

warmup:
2 – 3 rounds of:
10 tibialis raises
10 knee extension – reverse nordic
10 dense nordic raises

*scale as needed – up – elevated

strength/skill:
8 rounds of:
1 clean and jerk – increase load every round
*performed every 2:00

3 rounds of push press:
5 @ 50%
5 @ 60%
5 @ 70%
*performed every 2:00 – (deload week)

3 – 4 rounds of:
50 double unders (unbroken)
25 ball slams @ 30lbs/20lbs
5 muscle ups
*performed every 5:00 – scale as needed


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

Feb
28

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 – bands – box
rowerjoint mobility drillz:
2:00 latt mobility 
2:00 shoulder mobility

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

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

3 rounds of back squats:

5 @ 50%
5 @ 60%
5 @ 70%
*performed every 2:00 – deload week


metcon:
as many rounds and reps as possible in 7:00 of:
10 burpees
10 thrusters @ 95lbs/65lbs

3:00 rest

as many reps as possible in 7:00 of:
front rack lunges @ 95lbs/65lbs
300 meter row or 200 meter run – every time you break


optional – time permitting
3 rounds of:

snatch grip 1″ from platform – :05 halting d-lift
snatch grip 1″ below the knee – :05 halting d-lift @ 110%
snatch grip 1″ above the knee – :05 halting d-lift @ 115%
*round 1 @ 105% – round 2 @ 110% – round 3 @ 115%

rest as needed



Feb
27

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.

Feb
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 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-Lift
Thursday – Front Squat
Friday – Shoulder 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
lacross ball
foam roller
dumbbells/kettle bells
rower

joint mobility drillz:
2:00 shin mobility
2:00 tricep mobility

warmup:
30 dumbbell clean & press

strength/skill:
8 – 10 rounds of:
1 power clean + 2 front squats – increase load every round 
goal – max complex

3 – 5 rounds of push press:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

1 @ 95%
*if needed – if not perform wendler – performed every 2:00
*performed every 2:00


metcon:
5 rounds for time of:
20 overhead lunges @ 45lb/25lb plate
15 sit ups
10 burpees
500 meter row
*time cap


Feb
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 5lbs – 10lbs increase per week

Sunday – Back Squat
Monday – Bench Press
Tuesday – D-Lift
Thursday – Front Squat
Friday – Shoulder 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: 
lacrosse ball
slam ball – heavy
barbell
medicine ball

joint mobility drillz:
2:00 ankle floss
2:00 quad mobility

warmup:
12 medicine ball cleans
12 squats to ball

12 medicine ball seated verticle tosses

strength:
3 – 2 – 1 – 1 – 1 – 1 – 1 reps of:
1 front squat + 1/4 front squat – increase every round
*performed every 2:00 – goal 2.5lbs – 5lbs 
heavier than last week

metcon:

every 1:00 on 1:00 – 10:00 perform:
3 muscle snatches – increase load every round (even)
:30 l-sit {odd)

5 rounds for time of:
25 ball slams @ 30lbs/20lbs
50 mountain climbers


optional – time permitting
3 rounds of:

20 medicine ball sit ups @ 20lbs/14lbs
rest as needed
40 russian twist @ 20lbs/14lbs

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