dev@biglittlegyms.com

Day 1WOD 190812Repeat WOD 160718 warm-up – Coach’s Choice A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… not for time20 ohs + 200’ farmers carry + 250m row15 ohs + 200’ farmer’s […]

Day 1WOD 190812Repeat WOD 160718 warm-up – Coach’s Choice A. create a linear progression for the overhead squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… not for time20 ohs + 200’ farmers carry + 250m row15 ohs + 200’ farmer’s

Day 5WOD 190809Repeat WOD 160715 warm-up – Coach’s Choice Aerobic Flow Friday!barbells not to exceed 165/115A. 10 sets @ aerobic flow pace1 wall climb3 power cleans5 burpees over bar7 wall balls200’ run30sec FLRB. post WOD body maintenance

Day 4Partner WOD 190808 warm-up – Coach’s Choice A. Partner Row/Burpee Race90sec – 150m row + max burpees over erg, x 3 each athlete0:00 – 1:30 – Athlete 11:30 – 3:00 – Athlete 23:00 – 4:30 – Athlete 14:30 – 6:00 – Athlete 26:00 – 7:30 – Athlete 17:30 – 9:00 – Athlete 2Score =

Day 3WOD 190807Repeat WOD 160713 Bring-A-Friend warm-up – Coach’s Choice A. create a linear progression for the thruster, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:0020 thrusters + 200m run + 1 rope ascent – OR – 3 pull-ups + 3

Day 2WOD 190806Repeat WOD 160712 warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% effort5 kb swings… not to exceed 32kg/24kg10 wall balls20 double unders – OR – 50 singlesrest 4:00, then BB. AMRAP 6:00 @ 80-90% effort200m sandbag carry15 ohs – barbells not to exceed 95/65rest 4:00, then CC. AMRAP 6:00 @ 80-90% effort…

Day 1WOD 190805Repeat WOD 160711 warm-up – Coach’s Choice A. EMOM 12:00@ 0:00, 4:00, 8:00 – 5 strict press + 3 push press + 1 push jerk@ 1:00, 5:00, 9:00 – 15sec of pull-ups + 15sec of rest, x 2@ 2:00, 6:00, 10:00 – AMRAP 1:00 – air squats@ 3:00, 7:00, 11:00 – 30sec FLR

Day 1WOD 190805Repeat WOD 160711 warm-up – Coach’s Choice A. EMOM 12:00@ 0:00, 4:00, 8:00 – 5 strict press + 3 push press + 1 push jerk@ 1:00, 5:00, 9:00 – 15sec of pull-ups + 15sec of rest, x 2@ 2:00, 6:00, 10:00 – AMRAP 1:00 – air squats@ 3:00, 7:00, 11:00 – 30sec FLR

Day 5WOD 190802Repeat WOD 180809 warm-up – Coach’s Choice A. EMOM 10:00evens – 10 db deadliftsodds – 3 pull-ups + 6 push-ups + 9 squatsrest as needed, then BB. Choose an apparatus and do some work!1:00 – max distance/calories3:00 – rest2:00 – max distance/calories2:00 – rest3:00 – max distance/calories1:00 – rest4:00 – max distance/caloriesC. post WOD

Day 4Partner WOD 190801 warm-up – Coach’s Choice A. Partner “Randy”75 power snatches @ 75/55… one barbell per team… one athlete working at a timeno rest b/t A & BB. 4 lap relay around building… you go, I go for a total of 4 lapsno rest b/t B & CC. Partner “Fran”… (use the “Randy”