dev@biglittlegyms.com

Day 5WOD 170303 warm-up – Coach’s Choice A. 5 x 15sec bike sprints + 5 burpees AFAP @ 100% effort… work every 3min0:00, 3:00, 6:00, 9:00 12:00rest to 20:00 on timer, then BB. 1 set @ 80% effort, not for time… workload capped @ 10:0010 tgu, total reps, alternating arms… not to exceed 50/3550 abmat […]

Day 4WOD 170302 warm-up – Coach’s Choice A. 10:00 of sled pushing… start light, finish heavy… shoot for 8-10 pushesrest to 15:00 on timer, then BB. AMRAP 15:00 @ aerobic flow pace1 wall climb – OR – 3 burpees10 calorie row/bike5 snatches – OR – squat cleans… not to exceed 95/6510 bjsd… not to exceed

Day 3WOD 170301 warm-up – Coach’s Choice A. EMOM 8:00evens – 6-8 db chest pressodds – 25 air squatsrest to 10:00 on timer then BB. EMOM 8:00evens – 6-8 single arm rowodds – 10 pistols, total reps, alternate legsrest to 20:00 on timer, then CC. EMOM 8:00evens – 10 db curl & press, total reps,

Day 2WOD 170228 warm-up – Coach’s Choice A. 1 set every 3min for 3 total sets @ 90% effort… workload capped @ 1:30… barbells capped @ 115/7510 shoulder to overhead + 3 rope ascents – OR – 6 pull-up/t2b combowork @ 0:00, 3:00, 6:00… rest to 15:00 on timer, then BB. 1 set @ 90%

Day 1WOD 170227 warm-up – Coach’s Choice A. 4 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00, 7:30… 4th set should be 5-10# heavier than 170220rest to 10:00 on timer, then BB. EMOM 5:00… barbell @ 100% of A6 deadlifts + 6 burpeesrest to 20:00 on timer, then CC. 3 sets

Day 5WOD 170224 warm-up – Coach’s Choice A. 5 x 10sec AD sprints @ 100% effort… sprint every 2minrest to 15:00 on timer, then BB. 3 sets @ 90% effort350m row12 bjsd/step-ups – 24”20”9 clean to overhead… not to exceed 95/656 pull-ups – OR – 3 bar muscle-ups30sec FLRC. post WOD body maintenance

Day 4WOD 170223 warm-up – Coach’s Choice Aerobic Flow ThursdayA. AMRAP 30:00 @ aerobic flow pace20 abmat sit-ups10 overhead lunges w/bumper plate, total reps, alt legs… 45/258 tgu, total reps, alt arms… not to exceed 50/352 rope ascents – OR – 6 pull-up/t2b comboB. post WOD body maintenance

Day 3WOD 170222 warm-up – Coach’s Choice A1. 90sec Assault Bike @ 80-90% effort, rest 90sec then A2A2. 90sec… 20 pistols, total reps, alt legs + FLR until time expires, rest 90sec then back to A1, x 3rest to 20:00 on timer, then B’sB1. 90sec row @ 80-90% effort, rest 90sec then B2B2. 90sec… 5

Day 2WOD 170221 warm-up – Coach’s Choice A. EMOM 8:00evens – 10 strict ring rows – OR – 6 strict pull-ups – OR – 3 strict muscle-upsodds – 6 db burpee clean & jerks… not to exceed 50/35rest to 10:00, then BB. Choose barbell complex and perform 1 set EMOM for 8:00Option 1… 1 deadlift

Day 1WOD 170220 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170213Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00… 3rd set should