CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
19

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.

Dec
18

Friday

Stay 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.

set up station for indoor wod suggested with:

mat
band
pvc
bench

barbell

joint mobility drillz:
8 banded d-lifts 
8 hamstring floss 

warmup:

3 rounds of:
3 d-lifts @ pose technique

strength/skill:

3 rounds of: 
3 d-lifts @ 65% – 70%

*performed every 2:00

6 rounds of:
4 chin ups @ load or @ assistance all
*performed every 2:00

4 rounds of:
6 seated good mornings
*performed every 2:00

2 rounds of:
8 pendley barbell rows

*performed every 2:00

2 rounds of:
:20 full support on rings
:10 catch position on rings
*performed every :30

every 1:00 on the 1:00 for 6:00 perform:
8 – 10 supine rows
:45 plank

Dec
17

Thursday

Stay 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.

set up station for indoor wod suggested with:

mat
band
pvc
bench

foam roller
barbell
rower


joint mobility drillz:
1:30 ankle mobility
1:30 adductor mobility

warmup:
2 rounds of:
:20 paloff hold left
:20 paloff hold right
:30 banded lateral walk left
:30 banded lateral walk right
:30 single leg plank left
:30 single leg plank right
:20 dynamic bulgarian lunge left
:20 dynamic bulgarian lunge left 
*1:00 rest goal, glute midline engagement – perfect joint alignment

3 rounds of:
1 sprint start
3 power snatches
2 overhead squats
1 mobility burpee
*increase load every round to workout load

metcon:
3 rounds for time of
500 meter row
30 power snatches @ 95lbs/65lbs
20 overhead squats @ 95lbs/65lbs
10 burpees over bar 

*scale as needed

Dec
16

Wednesday

Stay 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.

set up station for indoor wod suggested with:

mat
barbell
rower


joint mobility drillz:
1:30 couch mobility
1:30 glute mobility


warmup:
8 squats to hip opener mobility
8 lunge to A-pose
8 goodmornings

strength:
6 rounds of:
4 back squats @ 65% – 70% of yesterdays max lift
*performed every 2:00

4 rounds of:
4 front squats @ 60%
*performed every 2:00 

2 rounds of:
8 barbell lunges @ front or rear rack
*performed every 2:00

* seek to increase load 2.5lbs – 5lbs every
week for the next 4 weeks

metcon:
1 round for time of:
400 meter row
40 walking lunges @ farmers carry @ 53lbs/35lbs
20 toes to bars
400 meter row
30 walking lunges @ farmers carry @ 53lbs/35lbs
15 toes to bar
400 meter row
20 walking lunges @ farmers carry @ 53lbs/35lbs 
10 toes to bar

*goal is to stay focused with a relaxed facial
expression and able to maintain breathing
throughout with a sustainable pace
*18:00 time cap

Dec
15

Tuesday

Stay 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.

set up station for indoor wod suggested with:

mat
slam ball
band – flossing
lacross ball


joint mobility drillz:
1:30 – quad mash @ slam ball
1:30 – pec-shoulder mash @ lacross ball

1:30 – hamstring floss

strength:
8:00 to establish a 1 rep heavy in the back squat.
*set goal lift at no more than 90% of your 1 rep max 


3 rounds of:
5 back squats @ 65% – 70%
*performed every 2:00

*rest

8:00 to establish a 1 rep heavy in the bench press.
*set goal lift at no more than 90% of your 1 rep max


3 rounds of:
5 bench presses @ 65% – 70%
*performed every 2:00

*rest

8:00 to establish a 1 rep heavy in the d-lift.
*set goal lift at no more than 90% of your 1 rep max


3 rounds of:
5 d-lifts @ 65% – 70%
*performed every 2:00

Dec
14

Monday

Stay 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.

set up station for indoor wod suggested with:

pvc
band
barbell
jump rope
rower


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


warmup:
1:00 rowing @ 70%

12 cuban presses
1:00 over hand grip hang from pull up bar
12 scap pull ups
1:00 under hand grip hang from pull up bar

1:00 rowing @ 80%

4 rounds of:

1 power clean & jerk
*increase load every round to workout load

1:00 rowing @ 90%

3 rounds of:
4 power cleans @ 135lbs/95lbs
4 jerks @ 135lbs/95lbs
20 double unders
*3 rounds performed every 5:00 for times 

10 rounds for meters of:
1:00 rowing 
:30 rest
*goal for you is to stay focused with a relaxed
facial expression maintaining nasal breathing
throughout with a sustainable pace in every other
round – perform one round in what you describe
as your natural performing/resting state – and
the other in the regulated performance/resting
state prescribed

Dec
13

Sunday

Stay 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.

set up station for indoor wod suggested with:

lacross ball
foam roller
mat
barbell
bench
dumbbells or kettle bells
slam ball


joint mobility drillz:
2:00 pec mobility
2:00 lumbar mobility

warmup:
2 rounds of:
10 cuban presses
10 rear rack presses

strength:
6 rounds of:
4 floor presses @ 65% – 70%
*performed every 2:00

4 rounds of:
6 bench press @ dumbbells/kettle bells
*performed every 2:00 

2 rounds of:
8 seateed rear rack bar shoulder presses or wide dumbbell presses
*performed every 2:00

*
30 – 8 – 6 – 4 – 2 reps of:
flyes + pull overs @ dumbbells
rest as needed 
landmine rows + dumbbell rows 

rest as needed

4 rounds of:
10 russian twist – press – pass throughs

*rest as needed

Dec
12

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.

Dec
11

Friday

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

set up station for indoor wod
outdoor suggested with:

mat
foam roller
kettle bell
dumbbells
rower
box
pull up station


2:00 couch mobility
2:00 hamstring mobility


warmup:
2 rounds of:
5 kettle bell hip hinges 
5 single arm russian swings
5 single arm squats
*partners alternate rounds – alternating sides per round


strength:
12 – 10 – 8 – 6 reps of:
reverse flyes + upright rows @ dumbbells
*1:30 rest
arnold press + front raises @ dumbells 

*1:30 rest

metcon:
1 round for time of:
1000 meter row
15 box jump overs @ 24″/20″
30 pull ups
60 kettle bell swings @ 70lbs/53lbs
*rest as needed

rest

1 round for time of:
800 meter run
15 box jump overs @ 24″/20″
30 pull ups
60 kettle bell swings @ 70lbs/53lbs
*rest as needed



Dec
10

Thursday

Stay Home If You Feel Sick.Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout
After you set Up your Station.

Help Us Keep The Gym Clean and Safe for Everyone.

set up station for indoor wod
outdoor suggested with:
lacross ball
bench
barbell
slam ball
glute ham strap
matador


joint mobility drillz:
1:30 glute mobility – lacross ball
1:30 tricep – lacross ball
1:30 shoulder/pec mobility – lacross ball


strength:
6 rounds of:
4 bench press @ 65% – 70% @ 2111

10 alternating toe touches
*performed every 2:00 strong drive on the ascend

:01 pause to reset for breathing as if it was
a 1 rep max each rep

4 rounds of:
6 close grip bench presses @ 60% 
10 russian twist/pass throughs

*performed every 2:00 

3 rounds of:
8 push ups

8 dips
*performed every 2:00 


metcon:
as many rounds and reps as possible in 8:00 of:
18 calf raises @ load – 9L/9R
9 old school hamstring raises
6 burpees


strength:
12 – 10 – 8 – 6 reps of:
reverse flyes + upright rows @ dumbbells
*1:30 rest
arnold press + frontal raise @ dumbells 

*1:30 rest
*rest as needed



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