CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
5

Tuesday

CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod

snatch progression

warmup:
2 rounds of:
1:00 run in place/row/or jump rope
:30 right side plank
:30 left side plank
:30 right lateral leg raise
:30 left lateral leg raise
1:00 alternating bird dogs
:30 d-lift + squat
*1:00 rest

3 rounds of:
10 alternating single arm power snatches – add splits / squats

10 mountain climbers @ 2 count
*1:00 rest

3 rounds of:
7 squat cleans
7 burpees over dumbbells
*1:00 rest

4 rounds of:
:30 floor press
:30 rest
*1:00 rest

4 rounds of:
:30 hollow hold
:30 rest
*1:00

4 rounds of:
200 meter run
25 walking lunges

*rest as needed



May
4

Monday

CrossFit BMW 6:00 a.m. Online Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Online Class: Coach Jarrod

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 scorpions
8 iron T’s

8 scap presses
8 scap circles
8 squats

5 rounds of:
8 – 10 down ups + max rep half burpees
1:00 rest
*perform every 1:00 on the 1:00 for 10:00 – post max reps

5 rounds of:
5 squats @ dumbbells + 5 bent over rows + 5 floor presses
1:00 rest
*perform as many rounds and reps as possible in 1:00 and pick up where you leave off the following round – every 1:00 on the 1:00 for 10:00

5 rounds of:
30 double unders + max rep forward lunges
*perform every 1:00 on the 1:00 for 5:00 – post max reps

5 rounds of:
20 alternating single leg v-ups or 15 – 20 sit ups
*perform every 1:00 on the 1:00 for 5:00

May
3

Sunday


CrossFit BMW 9:00 a.m. Online Class: Coach Jarrod


joint mobility drillz:
1:00 external hip rotation right
1:00 external hip rotation left
8 scap push ups
8 scap presses
8 bent over cross overs


warmup:
every 1:00 on the 1:00 for 3:00 for max reps:
:20 bounds
:20 ground to over heads
:20 renegade rows = push up – row right – push up – row left

2:00 rest

metcon:

every 1:00 on the 1:00 for 18:00 perform:
bounds – verticle in place – horizontal focus verticality not distance
ground to over heads
renegade rows = push up – row right – push up – row left
*perform each move for the same number of reps


20:00 run / row / bike – with nasal breathing

May
2

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.

May
1

Friday

CrossFit BMW 6:00 a.m. Zoom Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Zoom Class: Coach Michelle

warmup:
8 wrist twist – right over left
8 wrist twist – left over right
8 elbow rotations – up to down
8 elbow rotations – down to up

strength:
4 superset rounds of:
12 – 16 arnold presses
12 – 16 tri-kick backs
1:30 rest
12 – 16 bent over rows
12 – 16 overhead tri-extension
1:30 rest


metcon:
2 rounds of:

:45 run / jog / jump rope
:45 plank – forearm
:45 run / jog / jump rope
:45 ground to sky reaches
:45 run / jog / jump rope
:45 wall sit or squat hold
:45 run / jog / jump rope
:45 glute bridges
*1:00 rest between rounds – performed every 1:00 on the 1:00

2:00 rest

every 1:00 on the 1:00 for 9:00 perform:
:30 forearm curls
:30 calfe raises
:30 frog leg glute bridges



Apr
30

Thursday

CrossFit BMW 6:00 a.m. Virtual Class: Coach Jessica
CrossFit BMW 5:30 p.m. Virtual Class: Coach Deven

joint mobility drillz: 
1:00 external hip rotation right
1:00 external hip rotation left
8 shoulder rotations left
8 shoulder rotations right
8 scap presses
8 bent over crossovers


strength:
4 rounds of:
12 – 16 lateral shoulder raises
12 – 16 reverse flyes
12 – 16 forward shoulder raises 
12 – 16 up right rows
24 – 30 russian twist
*1:30 – 2:00 rest between rounds if you are working lite weight and or going for intensity – or 1:00 – 1:30 rest between supersets of above


as many rounds and reps as possible in 8:00 of:
6 cossack squats
10 single leg ground to sky touches – 5 right/5 left
10 bird dog
5 split squats

1:00 rest

as many rounds and reps as possible in 3:00 of:
5 burpees
10 squat jumps
8 single count mountain climbers


every 1:00 on the 1:00 for 6:00:
:30 hollow hold
:30 super man hold


3 rounds of:
10 – 15 v-tucks
10 – 15 laying toe touches
*performed every 1:00 on the 1:00



Apr
29

Wednesday

CrossFit BMW 6:00 a.m. Virtual Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Virtual Class: Coach Jarrod

joint mobility drillz:
12 neck rotations
12 halos
12 torso rotations
12 hip rotationswarmup:

2 rounds of:
1:00 run in place
:30 dive bomber push ups
:30 inch worms
:30 reverse snow angel
:30 squat hold
:30 goodmornings
*:30 rest

4 rounds of:
10 – 15 hand release push ups
10 – 15 squats
10 – 15 sumo d-lift high pulls
*1:00 rest – performed every minute on the minute

4:00 rest

2 rounds for time of:
10 hand release push ups
10 squats
10 sumo d-lift high pulls
*6:00 time cap

4:00 rest

2 rounds of:
:30 right side plank
:30 left side plank
:30 superman hold
:30 hollow body hold
*performed every minute on the minute



Apr
28

Tuesday

CrossFit BMW 6:00 a.m. Virtual Class: Coach Jarrod
CrossFit BMW 5:30 p.m. Virtual Class: Coach Jarrod


joint mobility drillz:
2:00 couch mobility left
2:00 couch mobility right
4 inch worms – 2 bent over torso twist each finish position

warmup:
2 rounds of:
8 seated dips
:30 reverse plank
8 mobility push ups
:30 plank

strength:
3 – 4 rounds of:
12 – 16 crossbody curls
12 – 16 floor presses @ close grip
12 – 16 hammer curls
12 – 16 skull crushers
24 – 30 sit ups
*1:30 – 2:00 rest between rounds – options building from last week – stay at 4 rounds 12 reps add 3121 tempo 30 sit ups – 3 rounds 16 reps 30 sit ups – tempo optional


3 rounds of:
500 meter row or 400 meter run
50 double unders or 100 single unders

*15:00 time cap

Apr
27

Monday

CrossFit BMW 6:00 a.m. Virtual Class: Coach Jarrod

CrossFit BMW 5:30 p.m. Virtual Class: Coach Jarrod

warmup: 
2 rounds of:
8 squats 
8 alternating sampson stretches 
8 goodmornings 
4 way lunges – forward – lateral – reverse – bowlers – left/right

strength:
5 rounds of:
8 – 12 romanian deadlifts
8 – 12 bulgarian lunges
8 – 12 lateral lunges
8 – 12 monster walks

8 – 12 russian twist – left/right = 1rep
*2:00 – 3:00 rest between rounds – goal – based on light to no load is to go unbroken every round – if the reps causes you to have to break up the sets, take 1:00 – to 1:30 rest between movements – or subset moves with programmed rest between each subset – with out breaking form – keep this mind set with you at all times. also remember this little big bit of information, another way to tell that you have become stronger will be observed by how fast you move that bar/load and how many times you can lift it with out resting/breaking during a set.

metcon:
3 – 5 rounds for quality of:
10 push presses
10 alternating lunges
10 sumo d-lifts

Apr
26

Sunday

CrossFit BMW 9:00 a.m. Virtual Class: Coach Jarrod

warmup:
2 rounds of:
1:00 bird dogs
1:00 alternating squat to d-lift
1:00 single leg v-ups
1:00 jog in place – row or jump rope
*1:00 rest

metcon:
as many rounds and reps as possible in 15:00:
5 devil presses
10 squats
15 sit ups
20 double unders
200 meter run – 1:30 run in place

4 rounds for max reps of:
:30 hip circles left – both directions
:30 hip circles right – both directions
:30 glute bridges

4 superset rounds of:
8 – 12 arnold presses
8 – 12 tri-kick backs
1:30 rest
8 – 12 bent over rows
8 – 12 overhead tri-extension
1:30 rest

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