CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
19

Monday

set up station for wod suggested with: 
band 
barbell
bench
matador
box – dips

pull up station

joint mobility drillz:
1:30 – shoulder mobility – band
1:30 – tricep mobility – barbell

warmup: 
1 – 4 rounds
15 – 25 tri-press downs – band
15 – 25 overhead tri-press outs – band
15 – 25 overhead rear delt pulls – band

15 – 25 bent over row – band
*scale with load

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

50′ suitcase carry r/l
*box bear crawls if space is limited

strength/skill:
5 rounds of:
7 bench presses @ 67% – 73%
*performed every 3:00 – ab work – active rest

*based on last weeks performance – increase
or perform 65% -70%


5 rounds for time of:
40 double unders
10 push presses @ 65%
10 toes to bar

Jul
18

Sunday

set up station for wod suggested with: 
band 
slam ball
dumbbells – kettle bells
barbell

box

joint mobility drillz: 
1:30 – hip mobility – band
2:00 – running mobility

warmup: 
3 rounds of:
5 single arm d-lifts – right
10 half kneeling rotating ball slams – right
rest as needed
5 single arm d-lifts – left
10 half kneeling rotating ball slams – left

1 round for time of:
run
50 d-lifts @ 45% – 50%
50 calorie row
50 box step overs @ 24″/20″ – 35lbs/53lbs
run

*details discussed at time of wod

Jul
17

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
16

Friday

set up station for wod suggested with: 
lacross ball
kettle bell
rower
dumbbells

joint mobility drillz:
2:00 – foot mobility – lacross ball
2:00 – psoas mobility – kettle bell

warmup: 
10 halos – 5 right/5 left
20 single arm kettle bell swings – 10 right/10 left
10 single arm clean & press – 5right/5left
10 scap pull ups

on a running clock perform:

as many rounds and reps as possible in 8:00 of:
15 calorie row
12 d-lifts
9 hang power cleans
6 push press
*performed with dumbbells

2:00 rest

as many rounds and reps as possible in 8:00 of:
15 calorie row
5 devils presses
*performed with dumbbells

2:00 rest

as many rounds and reps as possible in 8:00 of:
15 calorie row
12 rack lunges
9 push jerk


2:00 rest

as many rounds and reps as possible in 8:00 of:
15 calorie row
12 d-lifts
9 hang power cleans
6 push press

15 calorie row
5 devils presses

15 calorie row
12 rack lunges
9 push jerk


Jul
15

Thursday

set up station for wod suggested with: 
foam roller
barbell
jump rope
medicine ball

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

warmup: 
2 rounds of:
2 perfect stretches
2 lunge to a-pose
2 monster walks
2 inchworms
2 mobility push up
2 up dogs to downward dog to childs pose


3 rounds of:
30 double unders
5 kick to handstands or 5 donkey kicks
10 cossack squats or 10 lateral lunges


strength/skill:
5 back squats @ tempo
50 meter run
1:00 rest
15 – 20 medicine ball curls
50 meter run
1:00 run
12 russian twist – medicine ball
6 hollow body to super mans
50 meter run
:30 rest
*tempo discussed @ time of wod

metcon:
4 rounds for time of
400 meter run
35 air squats




Jul
14

Wednesday

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


Jul
13

Tuesday

set up station for wod suggested with: 
band 
foam roller
barbell
roller

joint mobility drillz: 
2:00 – lat mobility – band
2:00 – calf mobility – foam roller

warmup: 
5 muscle snatches + 5 overhead squats
4 power snatches + 4 overhead squats
3 snatches + 3 snatch balances
2 snatches + 2 presses @ receiving position


strength/skill:
10 rounds of:
2 snatch lift offs @ top of knee cap
1 hang snatch @ top of knee cap
*performed every 1:30 – increase load every round

metcon:
1000 meter row
15 burpees over barbell
15 power snatches @ 60% – 70%

Jul
10

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
9

Friday

set up station for wod suggested with: 
band 
barbell
bench
matador
box – dips

pull up station

joint mobility drillz: 
2:00 – shoulder mobility – band
2:00 – tricep mobility – barbell

warmup: 
15 – 25 tri-press downs – band
15 – 25 overhead tri-press outs – band
15 – 25 bent over row
15 – 25 overhead rear delt pulls – band

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

strength/skill:
5 rounds of:
7 bench presses @ 65% – 70%
*performed every 3:00

metcon:
5 rounds for time of:
200 run
12 toes to bar
12 dips
12 push ups


Jul
8

Thursday

set up station for wod suggested with: 
pvc
foam roller
rower
barbell

joint mobility drillz: 
2:00 – couch mobility – pvc
2:00 – latt mobility – foam roller

warmup: 
1000 meter row

3 rounds of:
5 d-lifts – increase load every round
:20 – :30 handstand hold

metcon:
21 – 15 – 9 reps of:
d-lifts
handstand push ups – strict


strength/skill:
3 rounds of:
5 barbell hip thrust – increase load every round
5 roll outs
1:00 l-seat (accumulated time)
*performed every 2:00 – 18:00 total




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