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Primal Fitness WOD 3/21/2019

Warm Up

 Banded air squat x 10
w/ band 30 seconds in bot of squat going side to side over ankles
30 seconds going forward and back over toes

EB
jumping back squat x10
good morning x10
BTK snatch grip strcit press x 10
BTK snatch grip push press x 10
snatch drop x 8 w/ 2 second pause in bot of each

30mt climbers
30 second wrist stretch
30 second arm circles
30 second skii drill

burgner

Strength l

 FS 2 x 15 @50% +5# from last week

Strength ll

Every 90 for 12 min
Hang power clean x 3

Finisher
ALT TABATA
hips of floor flutter kicks
plank push ups

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Primal Fitness WOD 3/20/2019

Warm Up

 Rowling
5 rds
1 burpee penalty for every meter above or below up to 10 burpees
perfect score = 10 burpees to person of your choosing

10 kip swing
5 ring row w/ 2 second pause at top and bot of ea.
30 second wide grip dead hang
30 second narrow grip dead hang

WOD


1000m row
5rds
8 pushups
24 air squat
8 pull ups
1000m row
5rds
8 push ups
24 air squat
8 pull ups

R+
8 HSPU
8 Pistol
3 Muscle up (ring)

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Primal Fitness WOD 3/19/2019

Warm Up

 EB
10 snacth grip BTK strict press
10 snatch bal
10 drop snatch w/ 3 second pause in bot

Pole hip opener
Squat + reach x 10 ea side
Thorastic spine opener x 10 ea. side
30 second wrist stretch
pole ankle stretch

burgner

Strength

 Hip snatch 4 x3

Power snatch + snatch balance 5 x 1

WOD

3Rds FT:
21 DB box step overs (50/35)(24/20)
7 strict HSPU
3 rope climbs (scale is 9 RR)

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Primal Fitness WOD 3/18/2019

Warm Up

 EB
10 RDL
10 GM
10 BB twists ea.side
30 snatch grip BB bounces
10 snatch grip BB roations
10 OHS

10 step ups
10 box jumps
30 second runners lunge w/ knee circles ea. side
30 second elevated pigon stretch (on box) ea side
30 mt climbes
20 grass hoppers
20 high knees in place
20 butt kickers

WOD

21-15-9
DL (275/ 175)
Box jump overs (24/20)
(10min time cap)

rest 3 min

1-2-3....10
Hang power snatch (75/55)
OHS
(10 min time cap)

Strength

BS 1x 20
@55% +5# from last week

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Primal Fitness WOD 3/16/2019

Warm Up

 250m row
EB FR opener 30 sec
Hang mudcle clean x 10
RDL x 15
clean high pull x 5
250m row
cherry pickers x 50ft
cossack squat x10 ea side (stay low)
EB shoulder mobility
squat and reach 30 sec
squat hip opener 30 sec

 

WOD


AMRAP 24
Teams of 2
P1 - 500m Row
P2 AMRAP Power cleans

P2 - 500m Row
P1 AMRAP Deadlift

P1 - 500m Row
P2 - AMRAP DUs

P2 - 500m Row
P1 - Burpees

(135/95)

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Primal Fitness WOD 3/14/2019

Warm Up

 Runners lunge w/ knee circle 30sec ea. side
grasshoppers x 20
mt. climbers x20
pole hip opener

ankle stretch 30 sec
plyo jumping lunges (land on same leg)

BDD monster walk down
backwards back
lateral walk down
otherside back
BDD fire hydrant x10 ea. side
BDD airsquat x 10 w/ 5 second pause on last

Strengthl

 BS 1x 20
@55% +5#

Strength ll

Pause squat snatch 5 second hold @bot
build heavy (at least 4 heavy sets)

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Primal Fitness WOD 3/13/2019

Warm Up

 bearcrawl down
backwards bear crawl back
burpee broad jump down
inch worm back
duck walk down
cherry pickers back
hamstring sweep stretch down
quad stretch back
ankle circles 30 sec

pit pull x 10
straight body kip swing x 10
alt toe taps to bar x 10
dead hang 30 seconds

 

WOD

Teams of 2
10rds
6 plate burpees(everyone jumps to 45lb plate)
Unbroken OH plate lunge length of gym
6 TTB
Unbroken lunge back
*If you drop 3 burpees*
*one person does a rd at a time*

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Primal Fitness WOD 3/12/2019

Warm Up

 Fast feet in place 30 sec
quater squat to jump for max height, land back in quater squat and hold x10
mt. climbers x 30

BDD pull aparts x10
BDD goodmorning x10
BDD push press x10
BDD pass throughs x10
BDD tiger walk x 20

EB
tall clean x 8
Muscle clean from midshin x 8
pause power clean x 8
FS x10
FR mobility 30 sec

Strength

 1 Stop Squat Clean
5x3 (reset every rep)(2:00)

WOD

15 min AMRAP
20-18-16...2
CTB PU
WB (20/14)(10')

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Primal Fitness WOD 3/11/2019

Warm Up

 10 air squat
30 second squat mobility
10 air squat
squat and reach x 5 ea. side

5 loopees
30 lateral hops
10 bootstrappers

EB
double BB FR opener 30sec
goodmorning x 10
tempo FS 83X1 x3
250m row

Strength

 10 Rds FT:
9 DB Thruster (50/35)
35 DUs

WOD

FS 2 x 15 @50% +5#

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Primal Fitness WOD 3/9/2019

Warm Up

 Lunge witha twist down
bearcrawl back
samson lunge down
backwards bear crawl back
high knees down
butt kickers back
Hamstring sweep down
cherrypickers back

BDD good mornings x10
BDD strict press x 10
BDD thruster x 10
BDD pull aparts x 10
BDD pass throughs x 10

 

WOD

Mini SAMAN HERO WOD w/ a partner

9 Rds

13 deadlift (185/125)

17 wallball shots (20/14 10)

400m run

30min Time cap

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Primal Fitness WOD 3/7/2019

Warm Up

 EB
BB ankle opener 30 sec
FR opener 30 sec
BB twists x 10 ea side
Tempo FS 33X1 x 5
BB crushers x 10

Glute bride x10 for speed
Plank w/ single arm and leg raise 5151 x 5 ea. side
Grasshoppers x 20
mt. climbers x 30

Strength l

 FS 2 x 15 @50% +5#

Strength ll

OLY - 5 sets of heavy Power clean x 3 + jerk

Finisher

Alt Tabata
Side leg lifts (alt every other rd)
arch rocks


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Primal Fitness WOD 3/6/2019

Warm Up

 hollow BDD lat pull downs x10
BDD trunk rotation x 10 ea. side
30 mt climbers
250m row
10 pit pulls
10 RR
10 narrow push up
250m row
30sec dead hang (wide grip)
30 sec dead hang (narrow)
10 jumping air squat
10 jumping alt lunges

Skill
EMOM5 ADV: Windshield wipers 20 sec

INT: L-Hang 20 sec

BEG: deadbugs 5 seconds down ea. side x 2

WOD

800m run

25 STOH (95/65)

50 boxjump over

75 pull ups (BDD or ring row)

50 box jump over

25 STOH

800m run

40 min Time cap

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