dev@biglittlegyms.com

Day 4WOD 180927 warm-up – Coach’s Choice Aerobic Flow Thursday!A. AMRAP 30:00 @ 80% effort2 rope climbs4 tgu… nte 50/356 single arm db thrusters… nte 50/35… (3/3)8 single arm overhead lunges… nte 50/35… (4/4)10cal row/bike/ski30 double undersB. post WOD recovery

Day 3WOD 180926 warm-up – Coach’s Choice A1. 9 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 9 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (9-7-5)(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens

Day 2WOD 180925 warm-up – Coach’s Choice A. CGBP – 9. 7. 5. 5 high box jumps @ dotsbench 9’s @ 0:00, bench 7’s @ 3:00, bench’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 2:00 wall ballsrest to 17:00 on timer, then CC. 5 sets @ 80-90% effort250m/200m row – OR – 12cal/9cal bike2. 2.

Day 1WOD 180924 warm-up – Coach’s Choice A. Overhead Squats – 9. 7. 5.15 abmat sit-ups @ dotssquat 9’s @ 0:00, squat 7’s @ 3:00, squat 5’s @ 6:00rest to 10:00 on timer, then BB. EMOM 5:001-5 wall climbs – OR – 10-15 hrpu@ 15:00 on timer, start CC. EMOM 5:0025-50 double unders – OR

Day 1WOD 180924 warm-up – Coach’s Choice A. Overhead Squats – 9. 7. 5.15 abmat sit-ups @ dotssquat 9’s @ 0:00, squat 7’s @ 3:00, squat 5’s @ 6:00rest to 10:00 on timer, then BB. EMOM 5:001-5 wall climbs – OR – 10-15 hrpu@ 15:00 on timer, start CC. EMOM 5:0025-50 double unders – OR

Day 5WOD 180921 warm-up – Coach’s Choice A. 20 turkish get-ups… moderate load… 80-90% effortrest to 10:00 on timer, then BB. 1 set @ max effort30cal/25cal Assault Bike30 barbell ground to overhead… nte 95/65rest to 20:00 on timer, then CC. 5 sets @ max effort… capped @ 10:0015cal/12cal row15 t2b/k2e/hkr – OR – 20 abmatsD.

Day 4WOD 180920 warm-up – Coach’s Choice A. Choose an apparatus and perform 8 x 30/30… increasing effort over 8 setsrest ~ 5:00, then BB. “Angie”Complete workload AFAP100 pull-ups100 push-ups100 sit-ups100 squatsC. post WOD recovery

Day 3WOD 180919 warm-up – Coach’s Choice A. Overhead Squats – 10. 10. 10.30sec FLR @ dotssquat @ 0:00, 3:00, 6:00rest to 10:00 on timer, then BB. 5 x 10sec bike sprints @ 100% effortsprint @ 10:00, 12:00, 14:00, 16:00, 18:00rest to 25:00 on timer, then CC. 5:00 @ max effort20 shoulder to overhead… nte

Day 2WOD 180918 warm-up – Coach’s Choice A1. 10 strict/weighted ring rows – OR – pull-ups… rest to top of minute, then A2A2. 10 deadlifts… 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. AMRAP 5:00bar-facing burpees… if you get to 50 reps

Day 1WOD 180917 warm-up – Coach’s Choice A1. 10 cgbp… rest to top of minute, then A2A2. 10 weighted step-ups (5/5)… load w/dumbbells… 2 risers or 4 bumpers(45#)… 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. EMOM 6:00evens – 10 RFESS each