CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
29

Thursday

set up station for wod suggested with: 
mat
foam roller
barbell
bench
matador
rings
box – dips/handstand push ups

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

warmup: 
10 bicep openers
10 xiopang
10 reverse flys
10 curls + overhead press


3 rounds of:
20 bear crawl steps forward
20 bear crawl steps backward

50′ suitcase carry r/l – square shoulders – no leaning
*box bear crawls if space is limited 

strength/skill:
5 rounds of:
5 bench presses @ 75% – 80%
*performed every 3:00 – ab work – active rest

*based on last weeks performance – increase 
or perform 67% -73% 


metcon:
1 round for time of:
800 meter run
40 handstand push ups
40 ring dips
800 meter run

*scale/modification options @ time of wod

as in:
8 rounds of:
100 meter run
5 push ups
100 meter run
5 dips

Jul
28

Wednesday

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

Jul
27

Tuesday

set up station for wod suggested with: 
mat
foam roller
pvc
rower
medicine ball
pull up station

joint mobility drillz: 
1:30 – couch mobility – pvc
1:30 – hamstring mobility – foam roller

warmup: 
2 rounds of:
4 alternating over unders – band
5 squats – band – focusing on foot/torso position
5 wall balls
5 kipp swings – scap pull ups – knee ups
– toes to bar

400 meter run

strength/skill:
5 rounds of:
2 front squats – increase load every round
*perform every 1:30 – 2:00 – goal 2rep heavy

metcon:
1 round for time:
75 wall balls @ 20lb/14lb
50 toes to bar
50 wall balls
25 toes to bar
25 wall balls

*scale and modifications @ time of wod

Jul
26

Monday

set up station for wod suggested with: 
mat
lacross ball
foam roller
barbell
rower

joint mobility drillz: 
2:00 – anterior thoracic mobility – foam roller
2:00 – shoulder mobility – lacross ball

warmup:
3 cat cows
5 chin scraps
5 chin to chest head to back
5 scap push ups
*5’s are performed in each position

3 rounds of:
5 presses in jerk catch position
*performed every 1:00 – increase load as desired

3 rounds of:
3 jerk balances
*performed every 1:00 – increase load as desired

3 rounds of:
1 hang clean + 3 front squats
*performed every 1:00 – increase load as desired

suggested round load @ 55% – 60% – 65%

3 rounds of:
1 hang clean + 1 jerk
*increase load every round to 65%

strength/skill:
8 rounds of:
1 hang clean + 1 jerk – increase load every round
*perform every 2:00

metcon:
3 rounds for times of:
30/20 calorie row
max rep burpees
*3:00 time cap per round

Jul
25

Sunday

set up station for wod suggested with: 
lacross ball
barbell
bench

joint mobility drillz: 
2:00 – lumbar mobility – lacross ball
2:00 – trap mobility – barbell

warmup: 
25 – 20 – 15 – 10 reps of:
calf raises – bands
hamstring curls – medicine ball
bent over row – barbell – under hand grip

sit ups
*increase band tension and load as needed

metcon:
for time of:
21 – 15 – 9 reps for time of:
100 meter run
back squats
*load @ 45% – 55% 1rep max

rest: pit stop

21 – 15 – 9 reps for time of:
100 meter run
bench press
*load @ 45% – 55% 1rep max

rest: pit stop

21 – 15 – 9 reps for time of:
100 meter run
d-lifts
*load @ 45% – 55% 1rep max


Jul
24

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.

Jul
23

Friday

set up station for wod suggested with: 
band
pvc
barbell
dumbbells/kettle bells
mats
pull up station

joint mobility drillz: 
1:30 – hip mobility – band
1:30 – wrist mobility – band

warmup: 
1:00 perfect stretch – right/left
5 deep squat progressions

2 rounds of:
:20 paloff hold left
:20 paloff hold right
:30 lateral walk left
:30 lateral walk right

:30 single leg plank left
:30 single leg plank right
:20 dynamic bulgarian lunge left or squat
:20 dynamic bulgarian lunge right or squat
*1:00 rest

1 round of barbell cycling:
clean & snatch
*pvc – barbell – 75lbs/55lbs – dumbbells/kettle bells load

metcon:
1 round for time of:
25 burpees
25 ground to overheads

3 rounds for time of:
30 squat cleans – 95lbs/65lbs
30 pull ups
800 meter run
*scaling and modifications @ time of wod






Jul
22

Thursday

set up station for wod suggested with: 
foam roller
barbell
dumbbells/kettle bells
bench

joint mobility drillz: 
2:00 – quad mobility – foam roller
2:00 – tibialis mobility – foam roller

warmup: 
2 rounds of:
single arm plank – right
alternating lateral lunges
side plank – right
squats
hollow hold or hollow rock
plank or handstand shoulder taps
v-ups
push ups
frog jumps

wall climbs
*performed every :20 – :10 rest


metcon:
3 rounds for time of:
25 wall ball shots
25 russian twists – left + right = 1rep

strength/skill:
3 rounds of:
8 bulgarian lunges l/r
rest 1:1
8 single arm rows
rest 1:1

superset
12 bicep curls
12 forearm curls
rest 1:1
*load and rest according to program

Jul
21

Wednesday

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

Jul
20

Tuesday

set up station for wod suggested with: 
band 
foam roller
dumbells/kettle bells
chips
rower
pull up station

joint mobility drillz: 
1:30 – lat mobility – band
1:30 – calf mobility – foam roller

warmup: 
10 bicep openers
10 xiopang
10 reverse flys
10 curls + overhead press

1 round of:
3:00 rowing – practice nasal breathing
1:00 static hang
1:00 wall slides
1:00 handstand hold

2 – 3 rounds for times of:
1000 meter row
20 burpees over rower
10 pull ups @ strict
400 meter run
20 alternating dumbbell/kettle bell snatches
10 single arm overhead squats @ 5r/5l
*12:00 time cap per round


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