dev@biglittlegyms.com

Day 6WOD 140621 warm-up – Coach’s Choice 0:00, 3:00, 6:006 snatch grip deadliftsnotes:-load for 6 consecutive reps, touch & go-focus on pushing knees back while hips & shoulders rise together -rest to 10:00- AMRAP in 10:00 of:overhead walking lunges – 45/25 (bumper plate)EMOM – 6 burpees on to plate… starting at 0:00 score = total […]

Day 4WOD 140619 warm-up – Coach’s Choice 5 rounds for time:20 shoulder to overhead – 75/4510 squat cleans – 75/45200m sandbag run Download OLY 140619 if problems downloading sheet, click here to view

Day 3WOD 140618 warm-up – Coach’s Choice 0:00, 3:00, 6:005 back squatsnotes:-use your 5RM from last week for all 3 sets -rest to 10:00- EMOM for 10:00 of:on the evens – 5 strict pull-ups – OR – 5 weighted pull-upson the odds – 10 burpees as fast as possible @ 10:00…EMOM for 10:00 of:on the

Day 2WOD 140617 warm-up – Coach’s Choice 0:00, 3:00, 6:005 push pressnotes:-use your 5RM from last week for all 3 sets-keep them all presses, refrain from jumping under the bar -rest to 10:00- For time:8 rounds of:6 sdhp – 95/656 ring dips – OR – 3 ring muscle-ups-rest exactly 3:00-4 rounds of:8 sdhp – 95/658

Day 1WOD 140616 warm-up – Coach’s Choice 0:00, 3:00, 6:006 hang power cleansnotes:-load to allow 6 consecutive reps-focus on catching in a “ready to squat” position-keep your feet in one spot -rest to 10:00- 3 rounds of:1:00 – 8 front squats as fast as possible @ 50% of your 1RM front squat + max box

Day 6WOD 140614 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 3-5 hang power cleans… use 35-40% of your max deadlifton the odds – 8 squat jumps… jump up to the pull-up bars @ 10:00…EMOM for 10:00 of:on the evens – 3-5 deadlifts… using 65-70% of your max deadlift on the odds

Day 4 WOD 140612 warm-up – Coach’s Choice 3 rounds for time:1000m row200m farmer’s carry – men use 32kg kettlebells, women us 45# dumbbells Download OLY 140612

Day 3WOD 140611 warm-up – Coach’s Choice 6 RDL @ 0:00, 3:00 & 6:003 count up, 1 breath at top, 3 count down, touch & go -rest accordingly- For time of:150 wall balls40 ring muscle-ups – OR – 90 pull-upspartition as desired

Day 2WOD 140610 warm-up – Coach’s Choice 5 push press @ 0:00, 2:30, 5:00, 7:30 & 10:00 -rest to 15:00-@ 15:00… For time:buy-in = 50 burpees 5 rounds of:  (use 60% of your 1RM front squat)1 squat clean3 front squats1 rope ascent 200’ sprint (go out garage door and run to the last parking spot

Day 1WOD 140609 warm-up – Coach’s Choice 5 back squats @ 0:00, 2:30, 5:00, 7:30 & 10:00 -rest to 15:00-@ 15:00… choose a couplet 5 rounds for time of:7 strict hspu35 double unders -OR- 5 rounds for time of:15 kb swings – 24kg/16kg10 hrb post WOD:800m run – moderate pace3 x 10 second holds at