CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Feb
24

Wednesday

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

Feb
23

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 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
box
bench
matador/rings
rower

joint mobility drillz:
2:00 hamstring floss
2:00 forearm mobility

warmup:
12 lunge to a-pose
12 boots trappers

12 straight leg d-lifts

strength/skill:
8 – 10 rounds of:
1 snatch + 2 overhead squat – increase load every round 
goal – max complex

3 – 5 rounds of d-lifts:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

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


metcon:
4 – 5 rounds of:
as many rounds and reps as possible in 3:00 of:
3 squat cleans @ 53lbs/35lbs dumbbells/kettle bells
6 supine rows
9 box jump overs @ 24″/20″

*1:00 rest between rounds

Feb
22

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 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
box
bench
matador/rings
rower

joint mobility drillz:
2:00 pec mobility 
2:00 shoulder mobility

warmup:
10 push ups
10 dips

10 squats

strength/skill:
8 – 10 rounds of:
1 squat clean + 1 hang clean – increase load every round 
goal – max complex

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

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


metcon:
as rounds and reps as possible in 5:00 of:
5 cleans @ 155lbs/115lbs
5 box jumps
5 burpees


3:00 rest

as rounds and reps as possible in 5:00 of:
5 front squats @ 155lbs/115lbs
5 box jumps
5 burpees


optional – time permitting
for time:
1 mile run
or
1k row

Feb
21

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 – 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
spotter arms
pull up station – bands – box
rower

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

warmup:
burgeners
12 scorpions
12 iron t’s

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

3 rounds of back squat:
5 @ 70%*
5 @ 75%
3 @ 80%*
3 @ 85%
1 @ 90%*

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


metcon:
1 round for time of:
10 pull ups @ 20lbs/10lbs
10 shoulder presses @ 95lbs/65lbs
20 strict pull ups
20 push presses @ 135lbs/95lbs
30 pull ups
30 shoulder to overheads @ 155lbs/115lbs
1000 meter row

optional – time permitting

3 rounds of:
12 goodmornings
10 strict toe to bars

Feb
20

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
19

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 Starts Sunday 2/7 and will consist of 4 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.

set up station for indoor wod suggested with: 
foam roller

barbell
dumbbells

joint mobility drillz:
1:30 shoulder mobility – barbell
1:30 calf mobility – foam roller

warmup:
12 mobility push ups
12 broad jumps

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

3 – 5 rounds of push press:
3 @ 70%
1 – 3 @ 75%*
3 @ 80%
1 – 3 @ 85%*
3 @ 90%
*performed every 2:00

metcon:
1 round for time of:
100 thrusters @ 35lbs/25lbs dumbbells
5 burpees – every time you break/stop motion

optional – time permitting
3 rounds of:
25 sit ups
8 goodmornings ahap

Feb
18

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 Starts Sunday 2/7 and will consist of 4 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.

set up station for indoor wod suggested with: 

jump rope
foam roller

barbell
box
slam ball

joint mobility drillz:
1:30 squat mobility
1:30 calf mobility – foam roller

warmup:
6 inch worms
12 squats – plate

strength:
3 – 2 – 1 – 1 – 1 – 1 – 1 reps of:
front squats – :02 pause – increase every round
*performed every 2:00 – goal 2.5lbs – 5lbs
heavier than last week

metcon:
every 1:00 on the 1:00 12:00 perform:
3 power grip overhead squats – increase load
every round – odd 1:00
10 lateral box jump overs – even 1:00

1 round for time of:
100 calorie row + 3 burpees every 1:30
*perform 3 burpees prior to mounting rower –
time cap

optional – time permitting
3 rounds of:
1:00 weighted plank – ahap
rest as needed
1:00 standing torso twist – ahap – plank
rest as needed


Feb
17

Wednesday

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

Feb
16

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 Starts Sunday 2/7 and will consist of 4 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.

set up station for indoor wod suggested with: 

jump rope
foam roller

barbell
box
slam ball

joint mobility drillz:
1:30 hamstring mobility – lacrosse ball
1:30 lumber mobility – band

warmup:
12 broad jumps
12 lunge to a-pose
12 bootstrappers


strength/skill:
8 – 10 rounds of:
power snatch – increase load every round – 1rep max
*performed every 1:30

every 1:00 on the 1:00 – 5:00 perform:
4 – 6 power snatches @ 60% – 70%

3 – 5 rounds of d-lifts:
3 @ 70%
1 – 3 @ 75%*
3 @ 80%
1 – 3 @ 85%*
3 @ 90%
*if needed – if not perform wendler – performed every 2:00

metcon:
3 rounds for time of:
50 double unders
25 ball slams @ 20lbs/30lbs
20 overhead lunges @ 95lbs/65lbs
*scale as needed


optional – time permitting
1000 meter row
1:00 – 100% max effort
1:00 – 50% effort

Feb
15

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 Starts Sunday 2/7 and will consist of 4 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.

set up station for indoor wod suggested with: 

slam ball
lacross ball

barbell
box
rower

joint mobility drillz:
1:30 pec mobility – lacrosse ball
1:30 shoulder mobility – band

warmup:
2 rounds of:
12 med ball clean
12 med ball push presses


strength/skill:
8 – 10 rounds of:
1 clean + 1 hang clean + 1 high hang clean
increase load every round – heavy complex
*performed every 2:00

3 – 5 rounds of bench press:
3 @ 70%
3 @ 75%*
3 @ 80%
3 @ 85%*
3 @ 90%
*if needed – if not perform wendler – performed every 2:00

metcon:
3 – 4 rounds for time of:
50 calorie row
25 wall ball shots @ 14lbs/20lbs
performed every 6:00



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