dev@biglittlegyms.com

Day 1WOD 150223 warm-up – Coach’s Choice (Rear Foot Elevated Split Squat = RFESS)A. 3 x 8 RFESS @ 31X1, no rest between legs, build but don’t lose tempo, rest between sets = 30sec side bridge R + 30sec side bridge LB1. single arm db push press cluster – (R) 5. 5. 5. 5, (L) […]

Day 4WOD 150219 warm-up – Coach’s Choice A. AMRAP 20:00 @ 80-85% effortOH walking lunges (45/25), 1 length of room + 15 burpees on to bumper plate + 6 shuttle sprints-rest 10min-B. 4 x 30sec row sprint @ 110% effort, rest 30sec between sets

Day 3WOD 150218 warm-up – Coach’s Choice A1. 5 cgbp 30X1, rest 30sec then A2A2. 5 strict ring rows @ 50X1, rest 30sec then A3A3. 60sec FLR, push-up position, rest 90sec then back to A1, x 3-rest as needed-In B, barbells should not exceed 185/125, and unbroken reps should be sustained for clusterB. deadlift cluster

Day 2WOD 150217 warm-up – Coach’s Choice (athletes can start at A or B)A. AMRAP 2:00 @ 80-90% effort, rest 2min, x 23 db hang clean & jerk – 45/256 bjsd – 24”/20”9 t2b/k2eB. AMRAP 2:00 @ 80-90% effort, rest 2min, x 2muscle-ups – OR – rope ascents – OR – kb swings – 24kg/16kgC.

Day 1 WOD 150216 warm-up – Coach’s Choice A. 4 x 1 squat clean + 2 thrusters + 3 push jerks, build each set, no failed repsgo @ 0:00, 3:00, 6:00, 9:00… rest to 10:00, then 30 burpees over bar AFAP-rest as needed-B. AMRAP 3:00 – jump rope + 3 burpees every stop or trip-rest

Day 4WOD 150212 warm-up – Coach’s Choice A. AMRAP 1:00 @ 80-90% effort2 bjsd + 1 sprint, rest 1:00, x 5, rest 4min after 5th set then BB. AMRAP 1:00 @ 80-90% effort10 kb swings + 10 burpees, rest 1:00, x 5, rest 4min after 5th set then CC. AMRAP 1:00 @ 80-90% effortstone to

Day 3WOD 150211 warm-up – Coach’s Choice A. EMOM 8:00evens – 6-8 pendlay row w/zero negativeodds – 1-5 wall climbsB. EMOM 8:00evens – 6-8 hang power cleans w/pendlay row barbell wt.odds – 30sec burpee over barC. EMOM 8:00evens – 1-3 rope ascents – OR – 10-12 pull-upsodds – walking lunges, entire minute, moderate pace-rest until

Day 2WOD 150210 warm-up – Coach’s Choice A. 5 x 3 push press w/3sec hold at full extension, load each set but keep it a press, NO REDIPPING!press @ 0:00, 3:00, 6:00, 9:00, 12:00… practice 30sec side bridges between setsB1. pull-up-t2b/k2e cluster – 1-3. 1-3. 1-3. 1-3. 1-3, rest 10sec @ dots, rest 30sec then

Day 1WOD 150209 warm-up – Coach’s Choice A. 3 x 3 front squat @ 33X2, increase load each set, squat @ 0:00, 3:00, 6:00B1. 6-8 db thrusters, rest 30sec then B2B2. 10-12 strict ring rows, rest 1min then back to B1, x 3C. 10min skills practice – rope climbs, muscle-ups, double unders, kippingD. For time