CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jan
11

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.

Jan
10

Friday

2:00 couch mobility
2:00 ankle mobility
4 matrix lunges
8 wall squats @ :04 – :03 – :01 – :01 (4311)

2 rounds of:
lateral band walk left @ :30
lateral band walk right @ :30
bear crawls @ :30
split lunges @ :30
*1:00 rest


5 rounds of:
5 back squats @ increase load every round for a 5 rep heavy
*2:00 rest between rounds

5 rounds for time of:
10 d-lifts

10 hang power cleans
10 goblet squats
10 straight leg d-lifts

10 reverse lunges @ alternating
20 mountain climbers @ left + right = 1
30 glute bridges @ kettle bell
*load @ 70lbs/53lbs kettle bell

Jan
9

Thursday

2:00 paloff hold
2:00 shoulder distraction @ band – :30 each position

3 rounds of:
5 shoulder presses from jerk jump/power clean catch position
3 jerk balance – tall jerks
1 jerk
*performed every 2:00 – 2:30

5 – 6 rounds of:
2 push or split jerks @ 70% – 80%
6 – 8 reverse flyes
8 – 12 lateral raises
6 – 8 arnold presses @ inside – out
6 – 8 flyes
*performed every 2:00 – 2:30

scale @


4 rounds of:
2 shoulder press and or push press @ linear progression
10 – 12 reverse flyes
12 – 15 lateral raises
10 – 12 arnold presses
10 – 12 flyes
*rest as needed


3 rounds of:
as many rounds and reps as possible in 4:00 of:
400 meter run
50 double unders
max rep kettle bell swings @ 70lb/53lb
*2:00 rest between rounds – scale @ 100 single unders – scale load as needed – shoulder height swing to count as full range of motion



Jan
8

Training Cycle

Great work to all Coaches and members during our last strength training cycle leading up to 1rep max in the back squat, bench press and d-lift.

This training cycles objective will be to improve movement quality in the Olympic lifts.
Skill: Beginning with lite to moderate loads, experienced athletes goal – build upon timing and power force production – speed at the three pull intersections of the snatch and clean variations.

Strength: Expect to train with moderate to heavy loads in the front squat, squat clean and over head squat. Bullet proofing the core and shoulders.

New to the movements: Expect a modified training/exercise templete with zero to lite load building on skills and overall fitness components using the lift variations. Your focusing and program will be more on form and technique, building a fundamental base and knowledge of the movements while increasing strength stamina.

Expect to see, controlled pose and or tempo work in the three pull and jump mechanics (4121 -:04 down eccentric – :01 pause – :02 up concentric – :01 pause).

Accessory work: Body weight, external weight movements, and a lot of muscle endurance, body building style super sets, including some oly-lift variations.

Note:
Strength, power, metcon and gymnastic training focus in which your goal is improvement in form and or over all skill building – work at a sustaianable and repeatable pace. “Keep it lite – til you get it right.”

Expect to see the Olympic lifting disciplines two to three times a week.
Sunday – team wod – high intensity – low to high volume metcons or metcon.
Monday – snatch – snatch variation – strength dose, may or may not include overhead squat – quality over quantity metcon.
Tuesday – mobility focus – body weight, moderate intensity to high intensity metcon.
Wednesday – clean – clean variations – strength dose, may or may not include front squat matching squat clean work – nasal breathing (goal is to stay focused with relaxed facial expression and able to maintain nasal breathing throughout metcon) .
Thursday – shoulder to overhead varitions, (jerks, snatch balance, etc.)

beginners, technique and shoulder strengthening doses – low intensity metcon.
Friday – strength in any and all forms – full body assualt metcon.

All wods subject to program adjustments based on skill, strength and fitness levels.


Jan
8

Wednesday

1 x Burgeners

5 – 7 rounds of:
1 high hang clean + 1 hang clean + 1 clean 
*performed every 2:00 – load 60% – 70% across – goal is to focus on anatomical markers, points of contact and increased force production (timing factors) – stay in charge – any missed movement standards  – drop weight.
or
*increase load every round on the clean after maxing out on the hang variations preparing for

4 – 8 rounds of:
1 front squat + 1 squat clean – increasing load every round for a heavy complex – add
10 – 12 cross body curls
10 – 12 skull crushers
10 – 12 close/narrow grip bench press between sets
*performed every 2:00 – 2:30
or
4 rounds of:

1 front squat
10 – 12 medicine ball cleans
10 – 12 cross body curls
10 – 12 skull crushers
10 – 12 close/narrow grip bench press

*performed every 2:00 – 2:30 – front squat performed per coaches suggestion @ linear progression or increasing load every round, medicine ball cleans and front squat performed @ coaches discretion

4 – 5 rounds for times of:
400 meter run or 500 meter row
10 ground to over heads @ 115lb/95lb
10 burpees over the bar
5 ring muscle ups

scale as needed

400 meter run or 500 meter row
20 ground to over heads @ 45lb/25lb plate
10 burpees
*performed every 6:00 – scale as needed – nasal breathing- clean variations – strength dose, may or may not include front squat matching squat clean work – nasal breathing (goal is to stay focused with relaxed facial expression and able to maintain nasal breathing throughout metcon)

Jan
7

Tuesday

2:00 upper body mobility 
2:00 of thoracic mobility
2:00 lower body mobility
12:00 total

1:00 static hang from pull up bar
5 Y – T – W’s
1:00 handstand hold – scale @ plank

2 rounds of:
5 scapular pull ups
10 inverted or plank position shoulder taps
20 mountain climbers


wod:
to be posted on white board



Jan
6

Monday

Our training cycle changes today.

1:00 couch mobility
12 lunge to A-pose
1:00 shoulder mobility
3 inch worms

5 – 7 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch 
*performed every 2:00 – load 60% – 70% across – goal is to focus on anatomical markers, points of contact and increased force production (timing factors) – stay in charge – any missed movement standards  – drop weight.

3 rounds of:

12 bulgarian lunges
8 leg curls @ hanging
15 calf raises
12 monster walks
*load & time component discussed @ time of wod – determined by your personal goals

2 rounds of:
1:00 – battle rope
15 dips
1:00 – double unders
15 toes to bar
10 renegade row push ups – push up row left – push up row right @ 50 lbs/30lbs
*performed every 1:30 – scale as needed

Jan
5

Sunday

1:00 hamstring distraction @ band
:30 butter cats
5 hawaiian squats
10 boot strappers


4 rounds of:
bear crawls
v-ups – scale @ sit ups
donkey kicks – scale @ single leg donkey kicks
broad jumps
*performed tabata :20 work :10 rest – scale @ :10 work :20 rest


100 repetitions of:
d-lift
squat clean
front squat
push press
push jerk
*2 partner wod – goal is to go unbroken without the bar resting on the floor
at the same time your partner runs 400 meters or rows 500 meters exchanging task after either is done – load @ 95lbs/65lbs

Jan
4

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.

Jan
3

Friday

5:00 of jump rope

3 rounds of:
:10 catch ring support
:20 full extension ring support
*performed every :30 – scale on matador


2 rounds of:
:30 donkey kicks
:30 burpee pull ups
*performed every 1:00

1 round for max reps of:
1:00 bar muscle ups or strict pull ups
1:00 rest

1:00 strict handstand push ups
1:00 rest
1:00 row for calories
1:00 rest

1:00 single arm alternating dumbbell snatches
1:00 rest
1:00 ring or matador dips
1:00 rest
1:00 plank

4:00 rest


4 rounds of:
bar muscle ups or strict pull ups
strict handstand push ups
row for calories
single arm alternating dumbbell snatches
ring or matador dips
plank @ :40
*performed every 1:00 @ 60% reps achieved


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