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Week of 220725 Preview

8 goblet good mornings… rest 2min, then back to A1, x 3 Day 5 WOD 220729 Repeat WOD 220325 Warm-up – Coachs Choice Aerobic Flow Friday!
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dev@biglittlegyms.com
Week of 220725 Preview

dev@biglittlegyms.com

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Day 1

WOD 220725
Repeat WOD 220321

Warm-up – Coach’s Choice

A1. @ 0:00… 5 strict press
@ 2:00… 3 strict press
@ 4:00… 1 strict press
A2. @ 6:00… 5 push press
@ 8:00… 3 push press
@ 10:00… 1 push press
A3. @ 12:00… 5 jerks
@ 14:00… 3 jerks
@ 16:00… 1 jerk
Rest 4min, then B
B. 10:00 @ 90% effort
Max distance on apparatus of choice
@ 0:00, 2:00, 4:00, 6:00 & 8:00 execute 4 squat clean thrusters… nte 135/95
C. post WOD recovery



Day 2

WOD 220726
Repeat WOD 220322

Warm-up – Coach’s Choice

A1. 5 back squats… rest to top of the minute, then A2
A2. Pull-up cluster… 3. 3. 3. 3 – rest 10sec @ dots… rest to 3:30, then back to A1, x 3… build the squat accordingly
Rest additional 3:30 after 3rd set, then B
B. AMRAP 6:00 @ 90% effort
12 kb swings… nte 24kg/16kg
9 t2b
6 wall balls
Rest 4min, then C
C. AMRAP 6:00 @ 90% effort
6 bjsd… nte 30”
9 ring rows
12 single arm, alternating devil’s press… nte 50/35
D. post WOD recovery



Day 3

WOD 220727
Repeat WOD 220323

Warm-up – Coach’s Choice

A. EMOM 8:00
1) 6 renegade rows
2) AMRAP 30sec – heavy goblet squats
Rest to 10:00, then B
B. EMOM 8:00
1) 8 dual dumbbell deadlifts
2) 5/5 single arm jerks
Rest to 20:00, then C
C. 1 set every 2:00, x 5
10sec Assault Bike sprints
D. post WOD recovery



Day 4

WOD 220728
Repeat WOD 220324
Aerobic Repeats + ROMWOD

A. Choose a distance and execute as many rounds as possible in 24:00 of the following format…
500m, 2:00 rest
-OR-
400m, 1:30 rest
-OR-
300m, 1:00 rest
B. ROMWOD

Optional FBB for Open Gym

A1. 4 front squats @ 33X1 tempo… rest 30sec, then A2

A2. 8 ring face pulls w/2sec pause at top of each rep… rest 30sec, then A3

A3. 8/8 single leg db RDL… rest 30sec, then A4

A4. 8 loaded push-ups with 2sec pause at bottom and top of each rep… rest 30sec, then A5

A5. 60sec FLR… rest 30sec, then A6

A6. 8/8 half kneeling bottoms up kb press… rest 30sec, then A7

A7. 8 goblet good mornings… rest 2min, then back to A1, x 3



Day 5

WOD 220729
Repeat WOD 220325

Warm-up – Coach’s Choice

Aerobic Flow Friday!
A. EMOM 5:00… build your bar
1 power clean + 1 hang squat clean + 1 clean & jerk
Rest to 10:00, then B
B. AMRAP 20:00 @ 80% effort… barbells @ 100% of A
15cal – choice
9 pull-ups
7 wall balls
5 high box jumps
1 barbell complex
B. post WOD recovery



Day 6
WOD 220730

WOD – Coach’s Choice

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