dev@biglittlegyms.com

Day 5WOD 181207 warm-up – Coach’s Choice A. 1 set every 3min for 4 total sets… increase load each set… work @ 0:00, 3:00, 6:00, 9:001 power clean + 1 hang squat clean + 1 squat clean thruster + 5 burpee pull-upsrest to 12:00 on timer, then BB. 1 set every 3min for 4 total […]

Day 4WOD 181206 warm-up – Coach’s Choice Find your flow Thursday!A. Complete workload @ 80% effort100 air squats50 double unders/singles80 abmat sit-ups50 double unders/singles60 hrpu50 double unders/singles40 oh lunges… athlete’s choice50 double unders20 tgu… athlete’s choice50 double unders/singlesB. post WOD recovery

Day 3WOD 181205 warm-up – Coach’s Choice A. Barbell Thrusters – 10. 8. 6. 4. 2.keep reps unbroken… load bar each set… 30sec FLR @ dotsexecute thrusters @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 1 set every 3min for 5 total sets14cal/12cal row10 (5/5) dumbbell hang clean & jerk8 t2b/k2e/hkr/abmatsC. post

Day 2WOD 181204 warm-up – Coach’s Choice A. EMOM 6:00evens – 8-10 front rack lungesodds – 8-10 strict dumbbell curl & press (both arms same time)rest to 10:00, then BB. AMRAP 3:00 @ 90% effort… do not exceed 30 repsground to overhead @ 100% of “A” front rack lunge weightrest to 18:00 on timer, then

Day 1WOD 181203 warm-up – Coach’s Choice Athlete’s can start @ A1 or A2A1. 12cal/9cal Assault Bike + 15 dumbbell deadlifts… nte 50/35… rest to 3:00 on timer, then A2A2. 15cal/12cal row + 15 goblet squats… nte 24kg/16kg… rest to 6:00 on timer, then back to A1, x 3(A1 @ 0:00, 6:00, 12:00)  ((A2 @

Day 1WOD 181203 warm-up – Coach’s Choice Athlete’s can start @ A1 or A2A1. 12cal/9cal Assault Bike + 15 dumbbell deadlifts… nte 50/35… rest to 3:00 on timer, then A2A2. 15cal/12cal row + 15 goblet squats… nte 24kg/16kg… rest to 6:00 on timer, then back to A1, x 3(A1 @ 0:00, 6:00, 12:00)  ((A2 @

Day 5WOD 181130 warm-up – Coach’s Choice A. EMOM 5:003 unbroken squat cleans… load bar each setrest to 10:00 on timer, then BB. AMRAP 20:00 @ 80-90% effort… barbells @ 100% of “A”50 double unders/singles3 deadlifts1 hang squat clean30cal – Athlete’s Choice3 deadlifts1 hang squat clean20 burpees over bar (lateral hops/steps)3 deadlifts1 hang squat cleanC.

Day 4WOD 181129 warm-up – Coach’s Choice A. EMOM 8:00evens – 10-12 heavy Russian kb swingsodds – 7-10 burpeesB. EMOM 8:00evens – 10-12 goblet squatsodds – bjsd… 24”/20”C. EMOM 8:00evens – 10-12 kb sdhpodds – 6-8 burpee box jumpsD. EMOM 8:00evens – 10 goblet lungesodds – 45sec wall sitE. post WOD recovery

Day 3WOD 181128 warm-up – Coach’s Choice A. AMRAP 10:00 @ 90% effortcalories – row/bike/ski*execute 12 wall balls EMOM, starting @ 0:00rest to 15:00, then BB. AMRAP 10:00 @ 90% effortcalories – row/bike/ski*execute 10 pull-ups – OR – 5 muscle-ups EMOM, starting @ 0:00C. post WOD – accumulate 5:00 of core holdsD. post WOD recovery

Day 2WOD 181127 warm-up – Coach’s Choice A. A. Barbell Thrusters – 15. 12. 9. 6. 3.keep reps unbroken… load bar each set… 30sec forearm plank @ dotsexecute thrusters @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. EMOM 12:001) 15cal/12cal row2) 10-15 t2b3) 50 double unders… nte 40sec of attempts/singlesC. post WOD