dev@biglittlegyms.com

Day 1WOD 160620(Repeat WOD 150430) warm-up – Coach’s Choice A. 8 x 30sec row @ 85% effort, rest 30sec between sets-rest, prep as needed-B. “Helen”3 rounds for time of:400m run21 kb swings – 24kg/16kg12 pull-upsC. 5min Z1 activity + post WOD flexibility – Coach’s Choice

Day 6WOD 160618 warm-up – Coach’s Choice WOD – Coach’s Choice

Day 5WOD 160617(Repeat WOD 151127, Repeat WOD 141126) warm-up – Coach’s Choice (athletes can start @ A, B, C, or D… 3 athletes per station, stay in order)A. AMRAP 6:00 @ 80-85% effort20 squats15 kb swings – 24kg/16kg10 calories – ADrest 3min, then BB. AMRAP 6:00 @ 80-85% effort20 calories – rower15 hrpu10 box jumps

Day 4WOD 160616(Repeat WOD 160108) warm-up – Coach’s Choice A. 5 x AMRAP 2:00 @ 95% effort5 wall ballsfarmer’s carry down & back10 wall ballsfarmer’s carry down & back15 wall balls… and so onrest 2:00 b/t sets-rest as needed-B. 1 set @ 95% effort20 tgu40 db g2oh, total reps, alt arms60 walking lungesC. post WOD

Day 3WOD 160615(Repeat WOD 151217) warm-up – Coach’s Choice A. EMOM 5:00pull-ups + push-ups + squatschoose a rep range and hold it as an EMOM for 5:002-4-6, or 3-6-9, or 4-8-12-rest as needed, prep for Open WOD 11.4)B. AMRAP 10:00 of:60 bar-facing burpees30 ohs – 120/9010 muscle-ups(scale accordingly if not “scoring” WOD)C. post WOD body

Day 2WOD 160614(Repeat WOD 160222) warm-up – Coach’s Choice A. EMOM 15:00minutes 0, 3, 6, 9, 12 – 6 push pressesminutes 1, 4, 7, 10, 13 – 6 front squatsminutes 2, 5, 8, 11, 14 – 6 pendlay rows-rest to 22:00 on timer, prep for B-B. @ 90% effort…500m row, then21-15-9kb swings – 24kg/16kgwall ballspull-upsC.

Day 1WOD 160613(Repeat WOD 160302) warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo, go immediately to A2A2. sled push in 1 direction, tough… rest 2min then back to A1, x 3-rest as needed… prep for B’s-B1. @ 0:00… 3 sets @ 85-95% effort… barbells not to exceed 115/75 (for all B’s!)5 hang power

Day 6WOD 160611 warm-up – Coach’s Choice WOD – Coach’s Choice Power Clean + Thruster (1+1) Working every 1:30 for 5 sets.  Increasing each set by 5-10# from last week’s sets, or building up to a heavy single.  NO FAILS.  Rest to 10:00 on clock then B.   Using 80% of A: EMOM 5  Power

Day 5WOD 160610(Repeat WOD 151218) warm-up – Coach’s Choice All “A” segments are “for time”, but capped @ 3:00A1. @ 0:00, 60 db g2oh, total reps, alt armsA2. @ 6:00, 60 wall ballsA3. @ 12:00, 750m rowA4. @ 18:00, 50 burpeesrest to 25:00 then B1All “B” segments are “for time”, but capped @ 2:00B1. @

Day 4WOD 160609 (Repeat WOD 160225) warm-up – Coach’s Choice A. AMRAP 7:00 @ 80-90% effort6 tgu, total reps, alt arms… moderate load20 double unders – OR – 5 burpeesrest to 15:00 on timer, recover and prep for BB. 5 sets @ 80-90% effort15 hrpu15 deadlifts – barbells not to exceed 135/9560sec FLRC. post WOD