dev@biglittlegyms.com

Day 1WOD 141027 warm-up – Coach’s Choice A. 3 x 4 back squats @ 32X1, rest 2minB1. 3-5 push press, rest 30sec then B2B2. t2b/k2e, 5-7. 5-7. 5-7, rest 10sec @ dots, rest 2min then B1, x 3-rest accordingly-C. EMOM 10:00, 2-3 bear complex, men’s barbell range 75-135, women’s barbell range 45-95-rest accordingly-D. 3 x […]

Day 4WOD 141023 warm-up – Coach’s Choice A1. hrpu 8.8.8.8, rest 30 secA2. empty barbell strict press 6.6.6.6, rest 30 secA3. ring dips 4.4.4.4, rest 3:00, x 2-rest accordingly-B. 3 rounds not for time of:400m run8-12 bodyweight deadlifts

Day 3WOD 141022 warm-up – Coach’s Choice A. AMRAP in 3:00 @ 85% effort6 kb swings – 24kg/16kg8 goblet squats – 24kg/16kg -rest 2:00- B. AMRAP in 3:00 @ 85% effort6 hang power snatch – 75/458 box jump over – 24”/20” -rest 2:00- C. AMRAP in 3:00 @ 85% effort6 calorie row8 burpees -rest 7:00,

Day 2WOD 141021 warm-up – Coach’s Choice A. 12:00 EMOMevens – 4-6 cgbp @ 30X1odds – 6-8 med ball clean wall ballsB. 12:00 EMOMevens – 2 tgu, tough, 1 rep each armodds – 9-12 k2e – OR – 12-15 abmat sit-upsC. 12:00 EMOMevens – 15-20 squatsodds – 12-18 pull-ups – OR – 4-6 ring or

Day 1WOD 141020 warm-up – Coach’s Choice A1. single arm strict press @ 30X1, 5-6 each arm, rest 30 secondsA2. ring row @ 51X1, 5-6, rest 3min, x 3-rest accordingly-B. power clean 2.2.2.2, rest 15sec @ dots, rest 3min, x 2C. power clean 1.1.1.1, rest 15sec @ dots, rest 2min, x 2-rest accordingly-D. 5:00 AMRAP

Day 4WOD 141016 warm-up – Coach’s Choice Focus: CorePractice: CoreTraining: Systems A. 5:00 emom, 7 kb swings (heavy) + front leaning rest (FLR) in rings for remainder of minuteB. 5:00 emom, evens – 7-10 burpees, odds – 30sec side bridge (R) + 30sec side bridge (L)-rest accordingly-C. 90% effort, 20 second row, 1:00 rest x

Day 3WOD 141015 warm-up – Coach’s Choice Focus: Squat Clean ThrustersPractice: Squat Clean ThrustersTraining: Barbell-Jump Rope-Barbell transitions A. 12:00 to build a heavy 2 rep squat clean thruster (2 unbroken)-rest 3:00, set up @ 75% of A.-B1. 1 sc thruster + 25 du + 2 sc thrusters, rest 30 secondsB2. 2 sc thrusters + 25

Day 2WOD 141014 warm-up – Coach’s Choice Focus: RDL (video)Practice: Pendlay Row (video)Training: Aerobic Power A. 8:00 emom, evens – 5 RDL @ 3121, odds – 6-8 pendlay row @ 01X0-rest exactly 2:00-B. 85-95% effortAMRAP in 7:00 of:12 calorie row15 hrpu9 t2b/k2e -rest exactly 3:00- 85-90% effortAMRAP in 7:00 of:2 rope ascents – OR –

Day 1WOD 141013 warm-up – Coach’s choice (squat prep) Focus: squatsPractice: lunges/pull-upsTraining: c&J pacing, burpees A. 1 ¼ back squats, 3 x 3, rest 2-3min (squat @ 0:00, 3:00, 6:00)B1. front rack lunges, 6-8 each leg, stationary-stepping backwards-alternating legs, rest 30 sec, then B2B2. pull-up cluster 6-8. 6-8. 6-8., rest 15 sec @ dots, rest

Day 4WOD 141009 warm-up – Coach’s Choice – Deadlift prepMen – prep to train with a barbell @ 135-225Women – prep to train with a barbell @ 95-165 Focus: Deadlift/PacingPractice: CoreTraining: Single Leg/Single Arm A1. deadlift clusters, 3.3.3.3.3, rest 15 seconds x 3A2. accumulate 60 seconds x 3 of isometric holds, inversion, plank, side bridges,