dev@biglittlegyms.com

Day 2WOD 180206 warm-up – Coach’s Choice A. EMOM 8:00evens – 8-10 dumbbell deadliftsodds – 10-15 wall ballsB. EMOM 8:00evens – 6-8 single arm db rowodds – 10 pistolsrest to 20:00 on timer, then CC. Complete workload @ high intensity… workload capped @ 10:0013-11-9-7-5 sdhp… nte 95/65burpee box jumps… nte 24”D. post WOD recovery

Day 1WOD 180205 warm-up – Coach’s Choice A1. 1 power clean + 3 front squats – OR – 1 power snatch + 3ohs… rest 30sec, then A2A2. 4. 4. 4 – pull-up cluster (10sec @ dots) – OR – 2. 2. 2 – muscle-up cluster (10sec @ dots)… rest 30sec, then A3A3. AMRAP 30sec –

Day 1WOD 180205 warm-up – Coach’s Choice A1. 1 power clean + 3 front squats – OR – 1 power snatch + 3ohs… rest 30sec, then A2A2. 4. 4. 4 – pull-up cluster (10sec @ dots) – OR – 2. 2. 2 – muscle-up cluster (10sec @ dots)… rest 30sec, then A3A3. AMRAP 30sec –

Day 5WOD 180202 warm-up – Coach’s Choice A. 4 x 300-400m row every 3min @ consistent aerobic effort (0:00, 3:00, 6:00, 9:00)@ 12:00 on timer, start BB. EMOM 6:00evens – 10 shoulder to overheadodds – 10 front rack lungesrest to 20:00 on timer, then CC. 4 x 300-400m row every 3min @ consistent aerobic effort

Day 4WOD 180201 warm-up – Coach’s Choice A. 2000m row @ 80-90% effort… perform 30sec FLR every 500mrest accordingly… prep for BB. “Karen”150 wall balls for timeC. post WOD recovery

Day 3WOD 180131 warm-up – Coach’s Choice A. Complete workload @ 75% effort… barbells nte 95/6512-9-6power cleanbjsd – 24”/20”t2brest to 10:00 on timer, then BB. Complete workload @ 85% effort… barbells nte 95/6512-9-6power cleanbjsd – 24”/20”t2brest to 20:00 on timer, then CC. Complete workload @ 95% effort… barbells nte 95/6512-9-6power cleanbjsd – 24”/20”t2brest to 30:00

Day 2WOD 180130 warm-up – Coach’s Choice A. 1 set every 5min for 5 total sets… dumbbells nte 50/3510/7cal Assault Bike sprint + 20 db g2oh + 10 burpees over db(0:00, 5:00, 10:00, 15:00, 20:00)rest to 25:00 on timer, then BB1. 30sec wall sit… rest 30sec, then B2B2. 30sec FLR… rest 30sec, then B3B3. 30sec

Day 1WOD 180129 warm-up – Coach’s Choice A1. 5 barbell thrusters… rest 30sec, then A2A2. 5 strict pulling reps… rest 30sec, then A3A3. 10 pistols + 30sec FLR… rest to 5:00, then back to A1, x 3 (A1 @ 0:00, 5:00, 10:00)@ 15:00 on timer… immediately start BB. AMRAP 5:00 @ 90% effortburpees to targetrest

Day 5WOD 180126 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effort9 db thrusters… nte 50/359 burpeesrest 3min, then BB. AMRAP 3:00 @ 80-90% effort9 kb swings… nte 32kg/24kg9 wall ballsrest 3min, then CC. AMRAP 3:00 @ 80-90% effort9 hand-release push-ups5, 10, 15 or 20 double undersrest 3min, then DD. AMRAP 3:00 @ 80-90%

Day 4WOD 180125 warm-up – Coach’s Choice A. 1 set every 3min for total of 5 sets… (0:00, 3:00, 6:00, 9:00, 12:00)10sec Assault Bike Sprint + 10 walking lunges w/1 burpee every other steprest to 20:00 on timer, then BB. Complete workload for time with a testing mentality!  (WOD courtesy of Row’d Royalty 18.1)1000m rowrest