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Primal fitness WOD 8/17/17

Warm Up:
Long Lap
9:00 EMOM
1st: 20 Double Unders
2nd: 10 SL RDL
3rd: 10 WBs

Mob:
Foam Roll Quads
LAX ball bottom of the foot

Strength:
Front Squat
12 minutes to build to 5RM
Then AMRAP @80% of 5RM

WOD
High Hang Snatch
12 min to build to 1RM

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Primal Fitness WOD 8/16/17

Warm Up:
Short Lap
10 PVC Pass thrus, 10 PVC Halos
2X's
10 EB Strict Press
10 EB Push Press
10 EB Jerk 

Mob:
BB Sink MOB
Foam roll quads
 

Strength:
10 min EMOM
3 Jerk from rack, build in weight 

WOD
12 min HITT
Box Jumps
Med Ball Sit Ups
NJ Sprint 

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Primal Fitness 8/15/17

Warm Up: DNB:
Bear Crawl
High Knees
Butt Kicks
4- direction Leg Swing
10 arm circles both directions
12 Wall Facing Hip taps
 

Mob:
2 min/side LAX Ball Pos. Shoulder
 

Strength:
9:00 EMOM
Min 1- 6-8 Ring Dips
Min 2- 4-6 Supine Double KB Situps, with 2 Press
Min 3- 4-6 MU or Ring Muscle Up Transitions 

WOD
For time:
21-15-9
Hang power cleans (135/95)
Push-ups
Cash-out
3 x NJ Ave farmers carry AHAP

 

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Primal Fitness WOD 8/14/17

Warm Up:
9:00 EMOM
1st: NJ Jog  
2nd: 5/side Jefferson Curls
3rd: 10 Cossack Squats (slooowww)

Mob:
:90 Wall hip Flexor Stretch
:90/side pigeon on box 

Strength:
3 Rounds
12 SA KB Snatch L
35 DU's
12 SA KB Snatch R
35 DU's  

WOD
3 Rounds
10 TTB
25 Wall Balls 14/20"
Short Lap 

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Sunday Panda Training Camp, 08/13/2017

Warm Up:
Short Lap, then:
DNB Walking Lunges w/ Samson Stretch
DNB Banded Monster Walks
10 Banded Air Squats
10 Pushups
10 Situps
10 PVC Pass Throughs
10 PVC Halos
10 PVC GMs

Mob: Posterior Chain Smash, Pec Smash; Banded Hip and Shoulder Distraction

Work:
A. Snatch Complex
2 Snatch DL + 2 Snatch High Pulls + 2 Snatch from the knee -- work up to heavy 2+2+2, then 2 de-loads
B. Metcon 1:
    8:00 AMRAP
    Burpee Broad Jumps Down
    10 DB Power Cleans
    Burpee Broad Jumps Back
    10 DB Power Cleans
C. FBB pppppffffbbbbttt
    Superset 1: Tempo Dual KB Front Rack Squat 3111, 3x8
                       KB Alternating Thrusters 3x8 (4 each arm)
   Superset 2: Goblet Cossack Squat 3x8 (4 each leg)
                       Tall Kneeling KB Alternating Press 3x8 (4 each arm)
D. Metcon 2: 
     12:00 HIIT, :10/:50
     DB RDL
     HS Hold
     DB Step Back Lunges
     Pushups   
     
                      
     
 

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Primal Fitness WOD 8/11/17

Warm Up:
Toe touch Down
Drinking Bird back
High knees down
Butt kicks back
Alligator walk Down (w/ plate)  
Duck walk back
Karaoke DNB

Mob: 
2 min Ankle Mobility
2 min wrist mobility  

Strength/Skill:
12 min EMOM
:30m HS Hold or 5/side HS Kick UP
10 Toes to Rings
8 Weighted Hip Ext. w/ 2 sec pause at top

WOD
6min AMRAP
10 Wall Ball 14/20"
20 DU's
Rest 2 min
6 min AMRAP
8 OverHead Squat
6 Lateral Burppees
Score total reps each AMRAP
 

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Primal Fitness WOD 8/10/17

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: 
1 min/side banded shoulder distraction
1 min/ side LAX Ball Ant. Shoulder Compartment

Strength/Skill:
A) 3X8 Dual Arm DB Bench Press
B) 3X6 SA DB Row
C) 3X DNB Heavy Farmers Carry

WOD
3 RFQ
10 GHD Sit Up
1 min Dual Arm KB FR Wall Sit
Rest 90 sec
Row 500m

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Primal Fitness 8/9/17

Warm Up:
9:00 EMOM
1st: NJ Sprint
2nd: 5/side SL RDL
3rd: 10 Pullups

Mob: 
1 min/side Banded pigeon
2 min Oly Wall Squat

Strength/Skill:
Backsquat- Use Working Max (WM=90% of !RM)
Warmup then 80% x 3, 85% x 3, 90% x 3+

WOD
16 Min HITT
DB Step ups
Box jumps
V ups
Plank

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Primal Fitness 8/8/17

Warm Up:
Short Lap. 
3X's: 
5 Slow Pass thrus, 5 /side halos
5 Controlled kip on bar
10 OHS
:20 sec hollow to :20 sec super man

Mob: 
2 min Foam roll T Spine/Lats

Strength/Skill:
2 Rounds:
3/side Turkish get up -todays Heavy
12 (total) Cossack Squat
10 TTB/K2E- good reps
:45 sec L-Sit hold (can accumulate time) on rings/boxes/p bars
rest 90 sec between rounds

WOD
12 EMOM
Min 1 6 Deadlifts 125/185
Min 2 6 Pull ups + 6 Dips or 4 Bar Muscle Ups
Min 3 6 Cleans 125/185 (Squat or Power)

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Primal Fitness WOD 8/7/17

Warm Up:
9:00 EMOM
1st: 20 Double Unders
2nd: 5 Jefferson Curls
3rd: 10 Wall Balls

Mob:
KB Calf Smash
Squat Magic
 

Strength:
A) 3X12 Box Squat @65% (6-7 RPE)
B) 3X12 Weighted Good Mornings
C) 3XDNB Prowler Push increase in weight each time

WOD
8 min AMRAP
10 Renegade Rows 25/45
10 Push Press
25 DU's

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Primal Fitness - 8/6/17 - 930am Competition Training

Warm Up
EMOM 6 mins
4 Strict Pull Up
4 Strict Dip
8 Med Ball Sit Up

MOB
Athlete's Choice; be sure to hit posterior chain and shoulders in overhead position

A. EMOM Snatch Training
2 Power Snatch / 2 Squat Snatch (135/95)
10 min EMOM or until failure (stop if you cannot complete lifts in the allotted time and rest 1 min)
Rest 2 mins
6 min EMOM
3 Snatch Pulls @ 115% 1RM (not high pull)

B. Push Press Cycle
2 times through (drop back down after getting to set of 3)
7 @ 65%
5 @ 75%
3 @ 85%

C. Heavy + Skills
3-6-9-6-3
Power Clean (205/135)
Front Squat
Ring Muscle Up (sub pull up + dip)

Scale weight as required, but this should be heavy/tough.

D. Superset
3 x 8 BB Hip Thrusts (from floor, 2 sec hold @ top)
3 x 8 Chin Up @ 2121 Tempo

 

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Primal Fitness WOD 8/4/17

Warm Up:
Short Lap  
10 PVC: Pass Throughs, Halos, leg swings, Good Mornings
6 min EMOM
min 1 10 Snatch Grip DL
min 2 5 Segmented Snatch Pull above knee pause- high hang pause- pull  
min3 4 Muscle Snatch -OHS

Mob: 
BB Int/ext rotation
BB Quad Smash 

Skill: Movement Prep

WOD
2rds
Nj Sprint relay x6(3 each)
40 lat burpees
40 Sumo DL High Pull 95/75
NJ run relay x6(3 each)
40 lat burpees
20 Hang Snatch 95/75

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Primal Fitness WOD 8/3/17

Warm Up:
Dynamic Up & Back:
Bear crawl
5 squats to High Knees Up
5 burpees to Butt Kicks Back
Duck walk up
Toy soldiers back

Mob: 
KB calf Smash
Supine pos. LAX Ball int./ext. rotation

Strength: 
12 min EMOM
8 HS Shoulder taps
6 TTB
4 burpee to pull up

WOD
20 min AMRAP
17/15 cal row
6 lateral box jumps 20/24
6 hang squat cleans 95/135

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Primal Fitness WOD 8/2/17

Warm Up:
800m Row
3X's 10 band pull aparts
10 Band tricep pull downs
:45 sec plank hold

Mob: 
2min/side LAX Ball Posterior Shoulder Smash

Strength: 
A1) Half kneeling KB clean to OH press; 6-8/arm x 3; rest 30 sec
A2) Quadruped Elbow to Knee, Cross Body: 10 reps/side x 3; rest as needed

WOD
5 Rounds NFT
Row 150m
10 elevator push up – pause 3 places
SA ring hang x 15 sec/arm
Z press @2112; 12,10,8,6; rest 30 sec

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Primal Fitness WOD 8/1/17

Warm Up:
tic tac toe game
Then 2X's
10 Sloooow bootstrappers
5 Inch worm walk outs 

Mob: :90 Banded Hami Distraction

Strength: DeadLift Use WM 5,5,5+

WOD
12 min HITT
Seated Box Jumps
L DB Wide leg suitcase row 30/45
V-ups
R DB Wide Leg suitcase row

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