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Primal Fitness WOD 6/23/17

Warm Up:
9:00 EMOM
1st: 250 Row
2nd: 10 SL RDL
3rd: 10 Wall Balls

Mob: Banded Oly Wall Squat, BB Sink Mob (Chest Opener, BB from the rack)

Strength/Conditioning:
 OH Squat 1x20 (65% 1RM + 5lbs)

WOD: Tabata
21-15-9
Hang Cleans (85#/135#)
Pullups

**Repeat of Week One, compare results on 5/11**

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Primal Fitness WOD 6/21/17

Warm Up:
Dynamic Up & Back:
High Knees Up, Butt Kicks Back, Dynamic Squat Magic + 3 Air Squats Up, Inchworms Back, Karaoke

Mob: Banded Hammie, Wall Calf Stretch

Strength/Conditioning:
4 Rounds
Station 1: 8 Precision Jumps
Station 2: NJ Ave Sprint Station
3: 8 Strict Pullups

WOD: Tabata
DB RDL
DB OH Lunges (Switch legs each round)
Box Pop-Ups (Switch legs each round)
DUs

**Repeat of Week One, compare results on 5/10**

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Primal Fitness WOD 6/20/17

Warm Up:
Long Lap Then 3 Rounds
10 Quadraped Hip Extension/each leg
:30 Forearm Plank
10 Side Plank Reach Unders
10 Scap Pushups

Mob: Foam roll posterior shoulder, serratus, triceps

Strength/Conditioning: Upper Body: Shoulders, Bis, Tris (8-9RPE)
A. 3x8 Rear Delt Row (BB, elbows out!)
B. 3x8 Standing BB Curl (Elbows travel back with flexion)
C. 3x8 BB Lying Triceps Ext (Lower bar by bending elbows. As bar nears head, move elbows slightly back just enough to allow bar to clear around curvature of head. Extend arms. As bar clears head, reposition elbows to their former position until arms are fully extended.)

WOD: 8:00 AMRAP
5 Burpees
7 Jump Squats
9 T2B

Repeat of Week One, compare to 5/9

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Primal Fitness WOD 6/19/17

Warm Up:
9:00 EMOM
1st: NJ Sprint
2nd: 10 Jefferson Curls off Box w/ KB
3rd: 10 Pullups

Mob:Squat Magic

Strength/Conditioning:
Backsquat Warm up to heavy 3
Then 2 @85%1RM 2x1 @90%+

WOD: 16:00 HIIT (:50 work, :10 rest)
Dual Arm KB Hang Cleans
Dual Arm KB PP
V-Ups
Row for Cals
**Repeat of Week One, compare results on 5/8

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Sunday 9:30 am Training Camp

Warm Up
Short Lap then
10 PVC Pass throughs, Halos, GM's, OHS
4 direction leg swings, 10 reps each direction
8 arm circles, hip circles, knee circles (warm up the joint ROM) 
6 dive bomber push ups (hold the up dog bit for 3 sec)
1 min Down Dog  

MOB
2 Minutes of Hip Flexor Mobility of Your Choice
2 Minutes of Anterior Shoulder Mobility of Your Choice
2 Minutes of Quad Mobility of Your Choice
2 Minutes of Lat & Subscap Mobility of Your Choice

A. Every 2 minutes, for 10 minutes (6 sets): 
3-Position Clean + Jerk
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)
Start Light and build over the course of the 6 sets to today’s heavy-ish

B.  Teams of 4
11 min  Time Cap
30-20-10
OHS 95/65
Hang Snatch 95/65

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into coed pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold a deadlift.  Score will be total time it take for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

C. 5 Rounds
In 2 minutes complete
Max rep Box Jump (242/20)
Max Cal Row
*W/ overhead barbell hold (85/65#)

Rules:  Teams will split into same sex pairs.  During each round, one pair will complete max rep box Jumps while the other completes a max calorie row.  Pairs will alternate movements each round. There will be a 15 second transition between rounds.  While the box jumps and row are being completed, the other two teammates will perform an overhead hold with a barbell.
*reset rower each round

D. In teams of Two
Complete two rounds
50 Calories of Rowing on Concept 2
50 Burpees Over The Erg
**partition as needed** 

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3PM Panda Training Camp, 06/17/2017

*Note this is Open Gym style, there may or may not be a Trainer Present

Warm Up:
Row 500, then
2xs
10 Pushups
15 Situps
20 Air Squats

Mob: Head to toe, any and everything that ales ya. Spend a good 10 minutes smashing it all out.

WORRRRK.
A.
 Upper: 3x10 Split Stance Alternating DB Presses (DB OH Press from the Split Jerk Position, one alternating arms)
                 3x10 DB Scarecrows
                 3x10 DB Back Flys (straight arms)
B. Lower:  3x1:00 Wall Sits
                 3x10 Hip AND Back Extension
                 3x1:00 each leg, Bulgarian Iso Split Squat

Conditioning:
FT
50 Situps
50 WB
25 KBS
25 Pullups
15 T2B
15 Burpees
 

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Primal Fitness WOD 06/16/17

Warm Up:
Shuttle Run x 3,
Then Up & Back: QM, Monster Walk (pick a variation), Broad Jumps

Mob: LAX Ball Posterior Shoulder, Banded Wrist Mob

Strength/Conditioning:
12:00 EMOM
:30 Arch Hold (on the bar)
:30 Hollow Hold (on bar)
2 Wall Walks (Belly from Floor to Wall)

WOD:TABATA!
DB RDL (20% BW in each)
DB Power Cleans
Sleeping Crab (Alternate sides each :20 round)

 

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Primal Fitness WOD 06/15/17

Warm Up:
9:00 EMOM
1st: 20 Double Unders
2nd: 5/ea. leg SL RDL
3rd: 10 Pullups

Mob: KB Smash Calf, Pigeon 2:00 each side

Strength/Conditioning:
Front Squat 1x20, 65%1RM + 5lbs

WOD: For Time
60 cal Row
60 WB (14/20)
60 American KBS (53/35)
60 BW Box Step-Ups (30 each leg)
RUN A MILE.

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Primal Fitness WOD 06/14/17

Warm Up:
Snatch Warmup:
Row 500 Then PVC Front Rack, each arm, Into
10 PVC Passthroughs,Halos,GMs, OHS
6:00 EMOM Empty Bar 3 Dip-Drive-Shrug 3 Dip-Drive-Shrug-Muscle Snatch 3 Snatch Balance

Mob: LAX Ball Posterior Shoulder Smash

Strength/Conditioning:
Snatch Complex: 1 Power Snatch + 2 OHS, build in weight to today's heavy 1+2 (18:00 minutes), then 2 de-loads (95%, 90% of today's complex)

WOD:
12:00 HIIT (:50 work, :10 rest)
KB Snatch L.
KB Snatch R.
KB Goblet Squat

 

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Primal Fitness WOD 06/13/17

Warm Up:
Dynamic Up & Back:
High Knees Up, Butt Kicks Back, Dynamic Squat Magic + 3 Air Squats Up, Inchworms Back, Over Unders Up & Back

Mob: Banded Ankle MOB, Banded Hip Extension (Rig-Facing)

Strength/Conditioning:
10:00 EMOM
3 Pistols, each leg
10 V-Ups

WOD: For Time: 
10-1 Push Press (95/135)
1-10 Burpees
(ladder down on the push press while you ladder up on the burps

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Primal Fitness WOD 06/12/17

Warm Up:
Long Lap, Then 3 Rounds:
10 Quadraped Hip Extension/each leg
:30 Forearm Plank
10 Side Plank Reach Unders
10 Scap Pushups

Mob: Foam Roll Head to Toe, Wall Hip Flexor Stretch

Strength/Conditioning:
Max Distance Reverse Slam Ball Toss! Stand on the yellow line and toss 20/30#

WOD: For Quality
3x8 BB Quad Squats (no more than 50% 1RM, come up to quarter extension)
3x8 Bent Over BB Rows (7-8RPE)
3x8 Front Rack Lunges (7-8RPE, each leg)
3x8 Tempo Strict Press, 2121
3x8 Dual Arm KB Situp + Press

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6/11/17 - Primal Fitness 930am Competition Training

Warm Up
EMOM 7 mins
-3 EB Hang Squat Snatch
-3 Sit up to Straddle
-3 Ring Row / 3 Divebomber push up (alternate)

MOB
Shoulders w/ band, roll it all out, lax ball T-spine

COMPETITION TIME
Today's goal is to train competition scenarios, focusing on speed in both movements and in transitions. 


#1 - Teams of 2 - AMRAP 5 Mins
5 Hang Snatch (95/65)
5 Burpees
THEN
5 mins to find 1RM snatch

#2 - Teams of 4
3 rounds, 3 minutes each
100 Double Unders
THEN
Max Squat Cleans with reaming time (weight increases per round)
M - 135 --> 155 --> 185
F - 85 --> 105 --> 135
One athlete may work on double unders at a time, one M and one F athlete may work on squat cleans at a time
 

#3 - Teams of 2 - For Time - one athlete works @ a time
60 CALORIE ROW
30 BURPEE BOX JUMP OVERS (24/20)
40 CALORIE ROW
20 BURPEE BOX JUMP OVERS
30 CALORIE ROW
10 BURPEE BOX JUMP OVERS
*W/ REMAINING TIME MAX CALORIE ROW*
Each cal rowed deducts one second from total time

#4 - (Time Permitting) - AMRAP 9 mins
100 Double Unders
50 HR Push Ups
25 OHS (95/65)
While athletes are completing the above (may switch at any time), another team member will be doing american KB swings (53/35) for max reps.
Score is total reps of the AMRAP plus 50% of total reps of KB swing
 

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6/10/17 3pm Competition Open Gym

Warm Up:
Long Lap
9 min EMOM:
min 1: 10 air squats 30X1- tempo
min 2: :30- :45 sec plank hold
min 3: DNB Bear Crawl

Mob: :90 sec Banded Overhead Distraction. 2 min/side LAX Ball Smash ant/poster. 

Strength/Conditioning:
2k Row 

WOD:
4 Sets with 3 min Rest between sets
Super set with 8 reps DB Bench Press
3 strict C2B 3X12 Tempo
5 strict T2B
7 C2B
9 TTB

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Primal Fitness WOD 06/09/17

Warm Up:
9:00 EMOM
1st: NJ Sprint
2nd: 10 Jefferson Curls
3rd: 10 WBs

Mob: 1:00 Pigeon each side; LAX Ball Hips; Roll out Posterior Chain

Strength/Conditioning:
Deadlift 3x3 @80% (18:00min)

WOD:12:00 HIIT (:50 work, :10 rest)
DUs
DB Hang Power Clean
DB Lunges
DB Renegade Rows

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Primal Fitness WOD 06/08/17

Warm Up:
Shuttle Run x 3,
Then Up & Back: QM, Monster Walk, Broad Jumps

Mob: Psoas KB Surfing, Foam Roll Back

Strength/Conditioning:
12:00 EMOM
Odd: Superman (:45)
Even: Banana (:45)

WOD:
3 Rounds for Max Reps:
1:00 Cal Row
1:00 SB
1:00 Box Jumps
1:00 Russian KBS (53/35)
1:00 V-Ups
Rest 1:00

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