dev@biglittlegyms.com

Day 4WOD 180405 warm-up – Coach’s Choice A. EMOM 8:00evens – 10 dumbbell deadliftsodds – 10 ghd sit-ups… or… 15 abmatsrest to 10:00 on timer, then BB. 5 x 2:00 @ 80-90% effort, rest 2:00 b/t sets10cal/7cal Assault Bike20 overhead lunges… nte 45# bumper platemax double unders/singles until time expiresC. post WOD recovery

Day 3WOD 180404… Bring-a-Friend warm-up – Coach’s Choice A. 3 x 90sec @ 90% effort, rest 90sec b/t sets150m/100m row + burpees until time expiresrest to 13:00 on timer, then BB. Complete workload @ 80-90% effort21-15-9kb swingst2b/k2e/hkr/abmatsgoblet squatsrest to 25:00 on timer, then C’sC1. 90sec FLR… rest 30sec, then C2C2. 90sec SB… rest 30sec, then

Day 2WOD 180403 warm-up – Coach’s Choice A1. 30sec shuttle run @ 90% effort… rest 90sec, then A2A2. 30sec Assault Bike @ 90% effort… rest 90sec, then back to A1, x 3… athletes can start at A1 or A2rest to 12:00 on timer, then BB. AMRAP 2:00 @ 95% effortwall ballsrest to 20:00 on timer,

Day 1WOD 180402 warm-up – Coach’s Choice A1. 20 back squats… rest 30sec, then A2A2. 8 single arm row each arm… rest 30sec, then A3A3. farmer’s carry down & back (front to back or back to front)… rest to 5:00 on timer, then back to A1, x 3 (subtract 5 reps from back squat each

Day 1WOD 180402 warm-up – Coach’s Choice A1. 20 back squats… rest 30sec, then A2A2. 8 single arm row each arm… rest 30sec, then A3A3. farmer’s carry down & back (front to back or back to front)… rest to 5:00 on timer, then back to A1, x 3 (subtract 5 reps from back squat each

Day 5WOD 180330 warm-up – Coach’s Choice A. Complete workload for time50 wall balls1 rope climb – OR – 5 t2b – OR – 10 abmats40 wall balls2 rope climbs – OR – 10 t2b – OR – 15 abmats30 wall balls3 rope climbs – OR – 15 t2b – OR – 20 abmats20 wall

Day 4WOD 180329 warm-up – Coach’s Choice A. 4 x 10sec Assault Bike sprints… work @ 0:00, 2:00, 4:00, 6:00… rest to 8:00, then B’sB1. 1:00 SB… rest 30sec, then B2B2. 1:00 FLR… rest 30sec, then B3B3. 1:00 SB… rest to 15:00 on timer, then CC. 15:00 Aerobic Workload… dumbbells nte 50/35Choose an aerobic apparatus,

Day 3WOD 180328 warm-up – Coach’s Choice A1. 50 walking lunges… total steps… no load… rest to 3:00 (9:00 for set 2) on timer, then A2A2. 10 strict dumbbell curl & press (both arms at same time) + 30sec forearm plank… rest to 6:00 on timer, then back to A1, x 2rest to 15:00 on

Day 2WOD 180327 warm-up – Coach’s Choice A. 4 x 2:00 workload @ 90% aerobic effort… rest 2:00 b/t sets… (0:00, 4:00, 8:00, 12:00)20cal/15cal Assault Bike + heavy farmer’s carry until time expiresrest to 20:00 on timer, then BB. Choose a workload and complete @ high intensity… capped @ 10:00*21*15*9*hrpu*5, 10, 15, 20, or 25

Day 1WOD 180326 warm-up – Coach’s Choice Athletes can start @ A or C, but must switch accordinglyA. 1 set every 2min for 4 total sets… (0:00, 2:00, 4:00, 6:00)150m/100m row + 10 burpeesrest to 10:00 on timer, then BB. EMOM 9:001) 10 bjsd… 24”/20”2) 6 unbroken power cleans… nte 135/953) 10 pistols – OR