dev@biglittlegyms.com

Day 5WOD 210827 Warm-up – Coach’s Choice A. EMOM 5:00… build complex as you go1 power clean + 1 hang squat clean + 1 clean & jerkRest 5:00, reduce barbell to 80% of A, then BB. AMRAP 20:00 @ 80-90% effort1 thruster1 wall climb1 rope climb*add 1 rep to each movement every round**subs for wall […]

Day 4WOD 210826Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. Complete each piece @ 90% aerobic effort… apparatus is Athlete’s Choice5:00 work, 2:00 rest4:00 work, 1:30 res3:00 work, 1:00 res2:00 work, 30sec rest1:00 work, no more intervalsB. ROMWOD

Day 3WOD 210825 Warm-up – Coach’s Choice A. EMOM 12:001) 8 db chest press2) 10/10 unloaded RFESS3) 20 alternating golfer’s bendsRest to 15:00, then BB. AMRAP 15:00 @ 80-90% effort15cal/13cal row/ski/bike erg9 hanging abs12 heavy Russian kb swings9 burpeesC. post WOD recovery

Day 2WOD 210824 Warm-up – Coach’s Choice A. 3 sets @ strict temp… this has a 6:00 window… B starts @ 6:0010 unbroken, strict dual dumbbell curl & press… load is athlete’s choice60sec forearm plank@ 6:00 on timer, start BB. 100 air squats for time… capped @ 4:00… C starts @ 10:00@ 10:00, start CC.

Day 1WOD 210823 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 3 unbroken hang clean & jerks… rest to 3:00 on timer, then back to A1, x 4Rest to 12:00 on timer, then BB. 5 x 1:00 bjsd/med ball step-ups, rest 1:00 b/t setsRest 5min after 5th

Day 1WOD 210823 Warm-up – Coach’s Choice A1. 10 dual dumbbell deadlifts… rest to top of minute, then A2A2. 3 unbroken hang clean & jerks… rest to 3:00 on timer, then back to A1, x 4Rest to 12:00 on timer, then BB. 5 x 1:00 bjsd/med ball step-ups, rest 1:00 b/t setsRest 5min after 5th

Day 5WOD 210820 Warm-up – Coach’s Choice A. Tabata Mash-up8 sets of:20sec – hang power cleans… nte 115/75… rest 10sec20sec – air squats… rest 10sec in bottom of the squatRest 4min after 8th round, then BB. Tabata Mash-up8 sets of:20sec – t2b… rest 10sec20sec – shoulder to overhead… nte 115/75… rest 10sec in overhead positionRest

Day 4WOD 210819Aerobic Intervals + ROMWOD Warm-up – Set up Erg monitors for 200m intervals w/30sec rest b/t sets, and execute 4 sets… increase intensity over 4 sets Warm-up Recovery – go into memory to identify your average pace/500m for the 4 intervals… For example… 1:55/500m avg… this will be your training goal for today’s workout

Day 3WOD 210818 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… build as you go… no failed attempts please2 squat cleans + 4 front rack reverse lunges + 6 hang clean & jerks + 8 high box jumpsRest to 20:00 on timer, then BB. Choose a Test and Go For It!… all

Day 2WOD 210817 Warm-up – Coach’s Choice A1. 6-8 half kneeling db press each arm (working arm is opposite of kneeling knee)… rest to top of minute, then A2A2. 10 med ball clean wall balls… rest to 3:00, then back to A1, x 3Rest to 12:00 on timer, then BB. AMRAP 7:00 @ 90% effort12