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Tuesday Primal Fitness WOD 9/18/18

WU:

2X Bear crawl DNB
10 Jump Pull-ups
10 pushups

MOB:

Banded Lat Stretch
Lax ball on trap (on pole)

Strength/Skill:

Box pop-ups 4X10 (per side) superset with 5 supermans, 5 v-ups

WOD:

3 Rounds For quality:
2X per side Turkish getup with inverted Kettlebell
2X Rope Climb
6 TTB

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Monday Primal Fitness WOD 9/17/18

WU:

2X:
Short Lap then:
Drinking Birds (DNB)
Toy Soldiers (DNB)
Inchworms (DNB)
12 Squats

MOB:

Hold bottom of squat with Kettlebell for 1:00
Foam roll lower back
Lax ball upper hip

Strength/Skill:

Back Squat with bands 5x5

**Band attached to HEAVY plate (which will not leave the ground) and to end of BB.

WOD:

21-15-9
Thrusters
OTB Burpees (parallel with the bar)

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Sunday Primal Fitness 930am Competition WOD 9/16/18

Warm Up
EMOM 6 Mins
-3 EB Hang Squat Clean and Jerk w/ pause in rec. position
-3 Situp to Straddle
-3 Kipping Pull Up

MOB
Athlete’s Choice


A. CLEAN AND SQUAT AND JERK
Every 3 minutes, for 15 minutes (5 sets):
Power Clean + 2 Front Squats + Jerk

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 80% of 1-RM Clean & Jerk

B. Solo AMRAP
AMRAP 12 Mins
12 Push Jerk (135/95)
NJ Ave Farmers Carry w/ Double KB (53/35)
12 Double KB Swing (53/35)
NJ Double KB Front Rack Carry (53/35)

C. Fun!
Run 1 Mile (Together)
50 Hang Power Clean (155/110) - Switch every 5
50 OHS (115/75) - Switch every 5
50 Chest to Bar Pull Up - Switch every 5
Run 1 Mile (Together)

CAP: 35-40 mins depending on time

D. Accessory
3x10 DB Z Press
3x15 GHD Sit Up

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Friday Primal Fitness WOD 9/14/18

WU:

There and back:
Butt kicks, high knees, bear crawl

2 rounds:
10 monster walks
10 side reach-unders (per side)
5 v-ups

MOB:

Ankle stretch
Couch stretch

Strength/Skill:

Back Squat 5X3 @ 75%

WOD:

5 RFT:
400m Run
20 Sit-ups
15 American KBS (53/35)

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Thursday Primal Fitness WOD 9/13/18

WU:

2 rounds:
100-meter row
10 squats
10 push-ups

MOB:

3 rounds of:
10 sec hold of down dog
10 sec hold of plank
10 sec hold of chaturanga
10 sec hold of up-dog

Strength/Skill:

Glute ham raise 4X8 (7 rpe)

WOD:

Every 10 min for 4 rounds:
Short lap
15 Burpee-box jump overs (24/20)
20 alt. DB snatches (55/35)
Short lap

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Wednesday Primal Fitness WOD 9/12/18

WU:

6 min EMOM
-3 boot strappers
-3 top down deadlifts
-3 superman

MOB:

Banded loop stretch for hamstrings

Strength/Skill:

Romanian Deadlifts 5x5 (6-7 rpe)

WOD:

EMOM 8:
Min1: AMRAP of: double-unders
Min2: AMRAP of: HSPU

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Tuesday Primal Fitness WOD 9/11/18

WU:

6 EMOM:
Odd: 20 DU
Even: 20 sec HS hold or walk

MOB:

Ankle stretch against wall or rig (hold for 1 min/side)

Strength/Skill:

Depth Drops small pyo box to big plyo box 5x5

WOD:

“DT”

5 rounds for time:
12 DL (155/105)
9 Hang Power Clean (155/105)
6 Shoulder to OH (155/105)

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Monday Primal Fitness WOD 9/10/18

WU:

Long lap/500m Row then:

2 rounds:
10 pull-ups
10 Air squats
10 push-ups

MOB:

Squat Magic (Banded) then:
Hold squat for 1 min

Strength/Skill:

Back Squats 5X5 @ 70%

WOD:

"Helen"
3 Rounds for Time
400m Run
21 KBS (53/35)
12 Pull Ups

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Sunday 930am Competition Training 9/9/18

**COACH RYAN IS BACK IN TOWN FOR THIS WOD! COME YELL AT HIM SO HE GOES FASTER!**

Warm Up
EMOM 5 mins
3 EB Cluster
3 Situp to Straddle
3 Kipping Pull Up

MOB
Athlete's Choice

A.
Every 3 mins, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
(Perform 3 cleans, reset b/t each rep and after the last clean perform a jerk)

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

When the running clock reaches 12:00…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 75-80%
*Sets 3-4 = 3 reps @ 80-85%
*Sets 5-6 = 2 reps @ 85-90%

C. Holleyman
30 Rounds for Time
5 Wall Ball (20/14)
3 HSPU
1 Clean (any type) 225/155

D. Superfit DC 2017 - Workout #3
In 12 mins with a partner
Tethered long lap
Max cal row

 

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Friday Primal Fitness WOD 9/7/18

WU:

2 rounds:
Short Lap
8 Jump Pullups
8 Box Pop Ups
8 Ab rolls

MOB:

Couch Stretch - 1:00 per side 2 times through
Calf Stretch - toes on wall, 1:00 straight leg each then 1:00 slightly bent knee each (affects Soleus)

Strength/Skill:

Pose Drills then NJ Ave Sprints
Drill 1: Hopping then lean drill
Drill 2: Wall "pull" drill
Drill 3: Partner Lean and fall into run
Then each person takes 3 sprint attempts and records their best

WOD:

15:00 EMOM - 20% BW ea. DB:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Press

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Thursday Primal Fitness WOD 9/6/18

WU:

100 double-unders then:

2 rounds:
5 inch worms
10 push-ups
5 v-ups
8 Ring Rows

MOB:

Olympic Wall Squat with Band 2:00
Ankle mobility - knee rotations with toes on 25# plate

Strength/Skill:

Back Squat:
find 1RM

WOD:

Row 2K

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Wednesday Primal Fitness WOD 9/5/18

WU:

3 rounds:
Short Lap
8 Jump Pullups
8 Box Pop Ups
8 Ab rolls

MOB:

Accumulate 2 minutes in squat, then Banded Hamstring Stretch

Strength/Skill:

In 15 min find: Max height Box Jump

WOD:

Tabata "That" - 1:00 between each set (19 min total)
BW Squats
Pullups
Pushups
Ab-mat sit-ups (butterfly)

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Tuesday Primal Fitness WOD 9/4/18

WU:

There and back:
Butt kicks, high knees, bear crawl

2 rounds:
10 monster walks
10 side reach-unders (per side)
5 v-ups

MOB:

Squat Routine: https://www.youtube.com/watch?v=lbozu0DPcYI

Then:
Lax ball on Pec minor 1:00 / side,
Lax ball under shoulder blade 1:00 each side (aids with elbow rotation for bar in squat)

Strength/Skill:

Back Squat:
3 RM

WOD:

3 Supersets, 1 Minute Rest
Ab Wheel X 8
Pullup

Then, 7:00 AMRAP
20 Double unders (sub 20 singles, 10 tuck jumps)
15 Slamball
10 Pushups

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Monday Primal Fitness Labor Day Workout

WU:

Coach's Choice

MOB:

Elbows on box
Sit in squat for 1 min

WOD:

**With a Partner: share the work but everyone has to run!

5 Rounds for time:
40 KBS (53/35)
40 Box Jumps (or step ups)
Run 1 Lap (400m)
40 Burpees to the pullup bar
40 Wall Balls (20/14)
*Scale to lighter loads and/or 30 reps

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Sunday 930am Competition WOD - 9/2/18

Warm Up
EMOM 5 mins
3 EB Cluster
3 Inchworm
3 Kipping TTB

MOB
Athlete's Choice

A. Pick Up Things
EMOM 12 mins
Squat Clean and Jerk
Increase weight if the form is good, if not, hold at that weight for another round

B. THE HERO HOUR
AMRAP 60 mins w/ a partner, divide how you like

Randy
75 Power Snatches (75/55)

Then:
"Wittman"
7 rounds:
15 KBS (53/35)
15 Power Clean (95/65)
15 Box Jumps (24/20)


Then:
Jerry
Run 1 mile
2k Row
Run 1 mile

Then:
DT
5 rounds
12 DL (155/110)
9 Hang Power Clean (155/110)
6 Jerk (155/110)

Then:
Jason (Bar MU Edition)
100 air squats
5 Bar MU
75 Air Squats
10 Bar MU
50 Air Squats
15 Bar MU
25 Air Squats
20 Bar MU


 

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