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

Sunday

2 rounds of terabit:
side plank
lateral lunges

side plank
air squat
hollow rock or hollow hold
shoulder taps @ plank
v-ups
bear crawl
frog jumps
wall walks
*:20 of work :10 of rest – scale @ :10/:20

as many reps as possible of:
thrusters @ 45lbs/35lbs barbell
kettle bell swings @ 53lbs/35lbs
wall ball shots @ 20lbs/14lbs
box jumps @ 24″/20″

*2 partner wod – round 1, partner A does as many thrusters as possible in the time it takes partner B to run 400 meters – roles switch partner B does as many thrusters as possible in the time it takes partner A to run 400 meters – and the same goes on for round 2 of kettle bell swings – round 3 of wall ball shots – round 4 of box jumps


Oct
5

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Oct
4

Friday

2:00 lat mobility
:30 – 1:00 nose to wall handstand hold
2:00 couch mobility
:30 – 1:00 nose to wall handstand hold

2 rounds of:
5 donkey kicks + :30 free standing handstand hold
10 walking lunges + 10 lateral lunges
5 dumbbell shoulder presses + 20 yard overhead carry
:30 of hip bridges + :30 hip bridge hold
performed every 1:30


1 round of:
30 calorie row
30 air squats
30 push ups
30 pull ups


1 round for time of:
19.3
200 foot dumbbell overhead walking lunge @ 50lbs/35lbs
50 dumbbell box step ups @ 50lbs/35lbs
50 handstand push ups @ strict
50′ handstand walk



Oct
3

Thursday

2:00 banded hip mobility
2:00 squat therapy
10 over unders

3 rounds of:
5 overhead squats @ oly-bar
*narrow grip each round – rest as needed

4 rounds of:
2 front squats @ 90%
:15 rest
4 front squats @ 80%
:15 rest
*performed every 2:30 – 3:00

1 round for time:
50 calorie row
40 toes to bars
30 power cleans @ 115lbs/75lbs
20 front squats @ 115lbs/75lbs
10 bar muscle ups or 20 strict pull ups



Oct
2

Wednesday

5 Y’s – T’s – W’s – I’s
2:00 thoracic overhead mobility @ lacross ball @ left/right
2:00 lat mobility @ foam roller @ left/right
:30 partner assisted thoracic shoulder stretch @ pull up bar
2:00 ankle mobility @ left/right

2 – 3 rounds of:
pose-pvc olympic lifting work
accessory work – toward any goal you have – double unders, handstands etc.

*performed every 2:00 for 16:00

as many rounds and reps as possible in 30:00 of:
400 meter run
30 kettle bell swings @ russian @ 70lbs/53lbs
20/15 calories row
10 burpee box get overs @ 30″/24″
*challenge yourself by making sure you only breath through your nose the first 10:00 of this workout.

Oct
1

Tuesday

10 wall slides
40′ wall ball pec walk
5 Y’s – T’s – W’s – I’s

3 rounds of:
3 – 5 perfect ying yangs
10 single leg glute bridges
12 hollow rocks

10 rounds of:
3 bench presses @ 65% – 75% – goals – speed – explosive control – adjust the load as needed to mantain explosive drive
*performed every 1:30

5 rounds for time of:
30 double unders
15 push presses @ 95lbs/65lbs
15 push ups

Sep
30

Monday

2:00 couch mobility
2:00 hip mobility
2:00 glute mobility

2 rounds of:
5 single arm ring rows @ shoulders and hips squared – butt tight bely tight
:15 rest
10 band pull throughs @ midline and glute engagement – full hip extension
:15 rest


8 – 10 rounds of:
2 d-lifts – @ 77.5% – 82.5% – goal, speed from pose 1 to pose 2 – adjust the load as needed to mantain explosive drive – focus on speed
*performed every 2:00


as many rounds and reps as possible in 8:00 of:
8 pull ups
8 single arm clean & jerks left @ 55lbs/35lbs
8 single arm clean & jerks right @ 55lbs/35lbs



Sep
29

Sunday

:30 over hand hang from pull up bar + 10 scalp pull ups
:30 under hand hang from pull up bar + 10 scalp pull ups
10 mobility push ups push throughs

pre-run warm up drillz

2 – 3 rounds of:
20 yard bear crawl
10 dumbbell front squats
5 – 10 donkey kicks – stability – structure – balance

800 meter run
10 rounds for time of:
10 clusters @ dumbbells
10 burpees
10 pull ups
800 meter run

*2 partner wod – run together – alternating each movement of 10


Sep
28

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Sep
27

Friday

2 rounds of:
:30 palloff hold @ band left/right
:30 lateral walk @ band left/right
:30 squats @ band
:30 side plank left/right
:30 russian step ups left/right
*take little to no rest between movements


5 rounds of:
front squats @ :04 – :02 – :01 + 4 front squats
*performed every 3:00 – ref: (9-17-19)


3 rounds for time of:
30 wall ball shots
15 dumbbell burbee box step overs @ 20″/24″ – 50lbs/35lbs

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