dev@biglittlegyms.com

Day 4WOD 180719 warm-up – Coach’s Choice A. 1 set every 2min for 3 total sets… (0:00, 2:00, 4:00)1 power clean + 10 push press + 5 high box jumps(focus is on push press, unbroken reps… load each set)rest to 10:00 on timer, then BB. EMOM 10:00evens – 10 dumbbell deadliftsodds – AMRAP 30sec – […]

Day 3WOD 180718 warm-up – Coach’s Choice A. 3 sets @ 80-90% effort10 sdhp… nte 95/6510 hrpu60sec forearm plank@ 10:00 on the timer, start BB. Perform walking lunges along the Farmer’s Carry Loop from last Friday@ 20:00 on the timer, start CC. 3 sets @ 80-90% effort10 strict, unbroken dumbbell curl & press60sec wall sit… loaded

Day 2WOD 180717 warm-up – Coach’s Choice A. Front Squats – 8. 6. 4. 2.5 single arm dumbbell push press each arm @ dots… squat every 2:30(0:00, 2:30, 5:00, 7:30)rest to 15:00 on timer, then BB. AMRAP 15:00 @ 90% effort20 wall balls15 t2b/k2e/hkr/abmats10 db hang clean & jerk (5/5)… nte 50/35C. post WOD recovery

Day 1WOD 180716 warm-up – Coach’s Choice A. 5 x 6 unbroken power cleans + 10 self-loaded RFESS each leg… load power cleans each set… no failed reps… work @ 0:00, 2:30, 5:00, 7:30, 10:00rest to 15:00 on timer, then B B1. 250m row + 10 burpees… rest to 15:00 on timer, then B2B2. 200m run

Day 1WOD 180716 warm-up – Coach’s Choice A. 5 x 6 unbroken power cleans + 10 self-loaded RFESS each leg… load power cleans each set… no failed reps… work @ 0:00, 2:30, 5:00, 7:30, 10:00rest to 15:00 on timer, then B B1. 250m row + 10 burpees… rest to 15:00 on timer, then B2B2. 200m run

Day 5WOD 180713 warm-up – Coach’s Choice A. “Cindy”AMRAP 20:005 pull-ups10 push-ups15 squatsB. post WOD recovery

Day 4WOD 180712 warm-up – Coach’s Choice A1. @ 0:00, 6:00, 12:00… (get one set of each… if you cannot run, repeat a row or bike)run 400m – OR – row 500m/400m – OR – bike 20cal/17calA2. @ 3:00, 9:00, 15:00…10 db g2oh (50/35) + 20 wall ballsrest to 23:00 on timer, then BB. AMRAP

Day 3WOD 180711Bring-A-Friend! warm-up – Coach’s Choice A. 5 x 20sec shuttle sprints @ 95% effort… sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then B… Athletes can start @ B1 or B2… all workloads capped @ 1:30… barbells nte 135/95B1. 10 unbroken shoulder to overhead + 15 pull-ups – OR – 3

Day 2WOD 180710 warm-up – Coach’s Choice A. 5 x 10sec bike sprint @ 100% effort… work every 2min(0:00, 2:00, 4:00, 6:00, 8:00)when timer gets to 12:00… start BB. 1 set every 2min for 10 total sets… last set @ 30:00 on timer1 clean & jerk1 strict press5 high box jumpsC. post WOD recovery

Day 1 WOD 180709 warm-up – Coach’s Choice A. Front Squats – 10. 8. 6. 4. 6 single arm dumbbell push press (each arm) @ dots… squat every 3min(0:00, 3:00, 6:00. 9:00)rest to 15:00 on timer, then BB. 3 sets, each @ 90% effort… 30sec SB each side b/t sets20 unbroken kb swings… nte 32kg/24kg20 bjsd… nte