dev@biglittlegyms.com

@ the whiteboard Day 5WOD 200612 warm-up – Coach’s Choice A. 5 sets @ 90% effort… rest 1:00 b/t setsAMRAP 2:0050 double unders/100 singles12 alternating db hang clean & jerksburpees until time expireswork @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 5 sets @ 90% effort… rest 1:00 b/t sets200m run12 […]

@ the whiteboard Day 4WOD 200611 warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effort20 overhead lunges15 sdhp10 g2ohrest 5:00, then BB. AMRAP 10:00 @ 80-90% effort12 deadlifts9 hang power cleans6 push jerks3 bar-facing burpeesC. post WOD recovery Home/Garage Gym ModificationsA. if no barbell, use db/kb and do single arm, switch sides each roundB.

@ the whiteboard Day 3WOD 200610 warm-up – Coach’s Choice A. 1 set every 3min, x 55 hang squat cleans + 200m sprint + 5 hang squat cleanswork @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. 3 sets @ 90% effort500m row – OR – 400m run – OR – 2:00

@ the whiteboard Day 2WOD 200609 warm-up – Coach’s Choice A1. AMRAP 1:00 – kb swings… rest 1min, then A2A2. AMRAP 1:00 – bjsd/step-ups… rest 1min, the A3A3. AMRAP 1:00 – wall balls… rest 1min, then back to A1, x 2rest to 15:00 on timer, then BB1. AMRAP 1:00 – jump rope… rest 1min, then

@ the whiteboard Day 1WOD 200608 warm-up – Coach’s Choice A. 1 set every 3min, x 55 snatch grip deadlifts + 5 hang power snatches + 5 ohs(use clean grip, hand power cleans and front squat as modification)work @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort10

Day 1WOD 200608 warm-up – Coach’s Choice A. 1 set every 3min, x 55 snatch grip deadlifts + 5 hang power snatches + 5 ohs(use clean grip, hand power cleans and front squat as modification)work @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort10 med ball cleans15

@ the whiteboardDay 6WOD 200606 warm-up – Coach’s Choice A. “Diane” in QuarantineChoose a variation of “Diane” and share it on the FB Member’s Page, or on IG!!->Option 121-15-9deadlifts @ 225/155hspu->Option 221-15-9deadlift whatever equipment you haveburpees over your equipment->Option 3 (no equipment option… use odd object)21-15-9deadlift an odd object (safely)burpees over that object (safely)B. post

@ the whiteboardDay 5WOD 200605 warm-up – Coach’s Choice A. “Helen” with a suitcase3 rounds for time of:400m loaded carry (24kg/16kg kb)21 kb swings12 pull-ups (12 single arm row each arm w/kb)B. post WOD recovery No Modifications needed! No Equipment WOD 200605AMRAP 20:00 @ 80% effort50 steps – bear crawl forward50 air squats50 step –

@ the whiteboardDay 4WOD 200604 warm-up – Coach’s Choice A. 90sec @ 90% effort, rest 90sec b/t sets… barbells nte 135/95@ 0:00 – 12 deadlifts + lunges in space until time expires@ 3:00 – 9 hang power cleans + inchworms in space until time expires (no push-up)@ 6:00 – 6 push jerks + burpees in

@ the whiteboardDay 3WOD 200603 warm-up – Coach’s Choice A. AMRAP 12:00 @ 80-90% effort10 db power snatches + 6 single arm push press25 double unders/50 singles10 db power snatches + 6 single arm push press (opposite arm)25 double unders/50 singes30sec FLRrest 6min, then BB. AMRAP 12:00 @ 80-90% effort6 tgu5 burpees over db/kbC. post