dev@biglittlegyms.com

Day 3WOD 190313 warm-up – Coach’s Choice A1. 5-7 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2A2. 20 goblet squats loaded w/one of your chest press dumbbells… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00, then BB. EMOM 6:00odds – 50 […]

Day 2WOD 190312 warm-up – Coach’s Choice Athletes can start @ A1 or A2… rotate every setA1. 95% effort8cal/5cal Assault Bike sprint + 15 barbell ground to overhead… nte 75/55rest to 3:00 on timer, then A2A2. 95% effort10cal/7cal row + 15 burpees over ergrest to 6:00 on timer, then back to A1, x 3(A1 @

Day 1WOD 190311 warm-up – Coach’s Choice A1. 8 barbell deadlifts @ controlled tempo… rest to top of minute, then A2A2. AMRAP 30sec – bjsd… nte 30”… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. Complete workload for time… barbell nte 185/1251

Day 1WOD 190311 warm-up – Coach’s Choice A1. 8 barbell deadlifts @ controlled tempo… rest to top of minute, then A2A2. AMRAP 30sec – bjsd… nte 30”… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. Complete workload for time… barbell nte 185/1251

Day 5WOD 190308 warm-up – Coach’s Choice A. 3 sets @ 90% effort… barbells nte 115/759 bjsd – 24”/20”7 front squats5 burpees over bar3 t2brest to 8:00 on timer, then BB. 3 sets @ 90% effort9 t2b7 bjsd5 front squats3 burpees over barrest to 16:00 on timer, then CC. 3 sets @ 90% effort9 burpees

Day 4Partner WOD 190307 warm-up – Coach’s Choice A. Complete workload for time… capped @ 30:00buy-in – 2500m row… then, 5 sets each (ping pong)20 shoulder to overhead @ 75/5535 double unders (75 singles)cash-out – 200 wall ballsB. post WOD recovery

Day 3WOD 190306Bring-A-Friend warm-up – Coach’s Choice A1. AMRAP 90sec150m row10 push-upsrest 90sec, then A2A2. AMRAP 90sec5 kb swings5 bjsdrest 90sec, then A3A3. AMRAP 90sec10cal bikemax air squats until time expiresrest 90sec, then back to A1, x 2rest to 20:00 on timer, then BB. EMOM 10:00 7-10 burpeesC. post WOD recovery

Day 2WOD 190305 warm-up – Coach’s Choice A1. 10 unbroken push press w/2sec pause at top of each rep… rest to top of minute, then A2A2. 5 dumbbell deadlifts @ 5050 tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 3 unbroken

Day 1WOD 190304 warm-up – Coach’s Choice A1. 3 overhead squats @ 42X1 tempo (sub back squat)… rest to top of minute, then A2A2. 3-5 pull-ups @ :00, :20, :40… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. Tabata Push-ups… 8 x

Day 1WOD 190304 warm-up – Coach’s Choice A1. 3 overhead squats @ 42X1 tempo (sub back squat)… rest to top of minute, then A2A2. 3-5 pull-ups @ :00, :20, :40… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. Tabata Push-ups… 8 x