CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
May
7

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.

Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
barbell
kettle bells

joint mobility drillz:
1:30 trap – loaded barbell
1:30 shoulder – loaded barbell

warmup:
2 rounds of:

1 muscle snatch + 1 power snatch + 1overhead squat
1 hang power snatch + 1overhead squat
1 hang snatch + 1 snatch


3 rounds of:
1 hang snatch + 1 snatch
increase load every round to 78% 1rep max
*load and go

strength/skill
3 rounds of:
1 hang snatch + 1 snatch @ 78% 1rep max
*performed every 1:30

2 rounds of:
1 hang snatch + 1 snatch @ 80% 1rep max
*performed every 1:30


4 rounds of:
5 snatch push presses @ 83%
*performed every 1:30


metcon:
4 rounds for time of:
100 meter dummbell/kettle bell
front rack carry @ 53lbs/35lbs
5 snatches @ 115lbs/85lbs

3 burpees over the bar

May
6

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.


Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
lacross ball

foam roller
bench
barbell
wall ball
rower

joint mobility drillz:
6:00 freestyle

warmup:
2 rounds of:
3 seated goodmornings
3 romanian d-lifts
3 hang clean & press
3 front squats

3 rounds of:
1 hang clean + 1 clean & jerk
increase load every round to 78% 1rep max
*load and go

strength/skill
3 rounds of:
1 hang clean + 1 clean & jerk @ 78% 1rep max
*performed every 1:30 – 2:00

2 rounds of:
1 hang clean + 1 clean & jerk @ 80% 1rep max
*performed every 1:30 – 2:00

4 – 7 rounds of:
4 clean d-lifts – goal 4rep heavy
*plan to go heavy – generous with your loads
and as calculating with your rounds and rest
7:00 time cap

10 rounds of:
1 front squat @ 80% – 85%
*performed every :30

metcon:
3 – 5 rounds of:
500 meter row
max rep wall ball shots @ 20b/14lb
*3:00 time cap
1:00 rest between rounds







May
5

Wednesday

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.

Use this calculator  (download to your phone) 

set up station for indoor wod suggested with: 
mat
barbell

joint mobility drillz:
1:30 couch mobility
1:30 shoulder mobility – barbell


warmup:
to 75% of your 1rep max clean

strength/skill:
5 rounds of:
2 cleans @ 75% 1 rep max
*performed every 2:00

8 – 10 rounds of:
1 push press + 1 push jerk + 1 split jerk
increase load every round – once you max
on th push press, continue with the push jerk
and split jerk, once you max out on the push
jerk, continue with the split jerk

*performed every 1:30 – 2:00

4 rounds of:
4 back squats @ 86%
*performed every 2:30


1 round for time of:
50 sit ups
25 inverted shoulder taps

May
4

Tuesday

Schedule update:
Wednesday May 5th, full classes added to the schedule.

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.

set up station for indoor wod suggested with: 
mat

slam ball – heavy
foam roller
barbell
bench
box

joint mobility drillz:
2:00 calf mobility – foam roller
2:00 quad mash – slam ball

warmup:
3 rounds of:
1:00 side plank right
1:00 side plank left
:45 – 1:00 rest
10 back extensions @ load :01 pause
:45 rest

strength/skill:
8 rounds of:
3 muscle snatches – increase load every round

goal 3 rep heavy
*performed every 1:30 – 2:00

every 1:00 on the 1:00 – 5:00 perform:
1 snatch balance – :03 pause
increase load every round

4 rounds of bench press:
8 @ 60%
6 @ 65%
6 @ 70%

6 @ 70%
*performed every 1:30 – 2:00 – based off of your 1rep max

metcon: 
every 1:00 on the 1:00 – 12:00 perform:
1m. 5 handstand push ups + 5 pull ups @ load
2m. 3-5 turkish get ups – left/right
3m. 5 box jumps @ 40″/36″


May
3

Monday

Schedule Update:
No classes today, Monday May 3rd.
Wednesday May 5th, full classes added to the schedule.

joint mobility drillz:
2 rounds of:
12 long lunges
12 alternating – perfect stretches
12 alternating – forward/backward lunge left/right
:30 squat hold/mobility – in a squat hold
oscillate forward backward and side to side

4 rounds for time of:
400 meter run
50 air squats
* scale distance and reps as needed
for you to keep moving – time cap is to not
exceed yesterdays run time of 20:00



May
2

Sunday

Schedule Update:
No classes today and Monday May 3rd.
Wednesday May 5th, full classes added to the schedule.

joint mobility drillz:
2 rounds of:

12 lunge to a-pose
12 boot strappers
12 heel to glutes
12 squats
6 inchworms


warmup:
3 rounds of:
40 yard forward run/jog
40 yard backward run/jog


workout of the day:
20:00 – 30:00 run/jog

*set a timer – use your normal running route
use Jos Campau Cut – Dequindre Cut – River Walk

as options

May
1

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.

Apr
30

Friday

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

Apr
29

Thursday

Schedule Update:
Friday, April 30th, all classes are taken off the schedule.


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.

set up station for indoor wod suggested with: 
lacrosse ball

foam roller
medicine ball
bench
barbell
rower

joint mobility drillz:
1:30 pec mobility – lacrosse ball
1:30 hamstring mobility – foam roller

warmup:
2 – 3 rounds of:

5 medicine ball cleans
5 medicine ball hamstring curls
5 medicine ball push ups

strength/skill: 
8 – 10 rounds of:
2 muscle clean – goal 2 rep heavy
*performed every 1:30

1:00 rest

as many reps as possible in 4:00 of:
power clean – touch and go – rest in front rack 
or hang position
*load to be determined at time of wod


5 rounds of:
3 – 5 nordic leg curls

*performed every 1:30 – 2:00

metcon:
1 round for time of: 
3000 meter row 
3 bench presses @ body weight every 3:00

Apr
28

Wednesday

Schedule Update:
Wednesday, April 28th, all classes will be added to the schedule.
Friday, April 30th, all classes are taken off the schedule.


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.


set up station for indoor wod suggested with: 
mat

lacrosse ball
band
barbell
kettle bells
dumbells
pull up station/rings


joint mobility drillz:
2:00 tricep mobility – lacrosse ball
2:00 hip mobility – band

warmup:
2 rounds of:
1 high hang power snatch + 1 overhead squat
1 hang power snatch + 1 overhead squat
1 snatch

strength/skill:
1 round of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 75%  

*performed every 1:30 – 2:00

2 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 78%  

*performed every 1:30 – 2:00

2 rounds of:
1 high hang snatch + 1 hang snatch + 1 snatch @ 80%  

*performed every 1:30 – 2:00

5 rounds of:
5 snatch – push presses @ 81% 

*performed every 1:30 – 2:00 

metcon: 
as many rounds and reps as possible in 15:00 of:
15 toes to bar
10 kettle/dumbell d-lifts @ 70lbs/50lbs x 2
5 snatches @ 115lbs/75lbs



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