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Primal fitness WOD 11/21/17

Warm Up:
3X's
10 Quadraped Hip Ext
:30 fore arm plank
10 side plank reach unders
10 Jefferson curls (off box w/ KB)

Mob: LAX Ball Shoulders

Strength: 
A. RNT DB Split Squat 3X8/side (band lower leg so that the band pulls knee towards rig, athlete must track knee)
B. Ring Pull Up 3x6
C. SL Cross-Body RDL 3X8 (DB touches outside of oppisite foot)

WOD
9 min
Sled Push DNB 95#
6/side renegade rows (35/25)
5 strict TTB :
20 wall facing HS hold

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Primal Fitness WOD 11/20/17

Warm Up:
Coach's Choice 

Mob: Banded Hami distraction

WOD 4 5 min Amrap's
5 min to complete the following  
Run Short Lap
Row as many meters as possible

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 one arm dumbbell snatch (5/side) 50/35#
15 Air Squats

Rest exactly 5 minutes, and then . . .

In 5 minutes, complete the following:
Short Lap
Row as many meters as possible.

Rest exactly 5 minutes, and then …

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (75/55)
10 Toes to Bar

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Primal Fitness 930am Competition Training 11/19

Warm Up:
EMOM 6 mins
-3 EB Snatch Balance
-3 Situp to Straddle
-3 Ring Row

Mobility: 6 mins
Athlete's Choice

A.
Back Squat (15-20 mins)
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2 minutes between sets

B.
In 10 minutes build to today’s 2-RM Hang Snatch
Drop back down to 65%, and then when the running clock reaches 15:00…
Take 10 minutes build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to
accumulate volume of PERFECT repetitions from the various positions as
you build to your heaviest loads. Please understand that “today’s
1-RM” may not mean your lifetime PR. The purpose is productive
training, so keep the focus on good mechanics, and push only when it
feels good to do so. If your mechanics start to breakdown, you have
achieved “heavy” for the day.

C.
In teams of two, complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters or Row 500 Meters
Rx:
5 Pull-Ups
10 Thrusters (75/55 lbs)
15 Kettlebell Swings
Scaled:
3 Strict Pull-Ups
6 Dumbbell Thrusters
12 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the
other partner will either be completing the run or row. Partners will
switch tasks once the running/rowing partner returns.

or...

D. Team Comp Practice
AMRAP 9
40 Double Unders
20 Thrusters (115/75 RX/M)
40 Double Unders
20 T2B

+

AMRAP 5
8 Wall Balls
Front Rack Lunges (95/65 N/M50+)
*Rest 1 Min*
AMRAP 5
8 Wall Balls
Front Rack Lunges (95/65 N/M50+)

E.
Four sets of:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
Sngle-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flies x 15 reps @ 20X0
Rest 45 seconds

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Primal Fitness Saturday WOD 11/18/17

Warm Up:
3x's:
Run 200m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

Mob:
Banded shoulder/Lat Mobility

Movement Prep 

WOD
"Filthy Fifty"
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall ball 20/14
50 Burpees
50 Double unders

 

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Primal Fitness WOD 11/17/17

Warm Up:
500m Row
10 PVC: Pass Throughs, Halos, leg swings, Good Mornings
6 min EMOM
min 1 12 EB RDL
min 2 8 Muscle Clean
min3 3 5 sec pause (bottom) Front  Squat

Mob:
athletes choice

Strength:
C&J Complex (18:00 to build to heavy complex)
1 PC +2 Push Jerk, then 2 de-loads (95%, 90% of today's complex)

WOD
For Time:
 10-1 T2B/K2E
Front Squat 75/55#

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Primal Fitness WOD11/16/17

Warm Up:
3 min DU/Jump Rope
Then DNB: toy soliders, drinking birds, walking lunge w/ twist, inch worms,

Mob:
Foam Roll

WOD
6Rounds
20/18 Cal Row
10 HSPU/ Pike/ Seated OH DB Press
10 Pull Up

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Primal Fitness WOD 11/15/17

Warm Up:
5 min Ladder agility Drills
2 X's:
5 Burpees to 5 Controlled kip swings
5 push ups to Bear Crawl DNB

Mob:
5x's- down dog to up dog

Strength:
8:00 EMOM
Odd: Ring L-Sit (:30-:0:45)
Even: Handstand Hold

WOD
3 Rounds
:90 AMRAP 10 TNG DL @50%
max lat burpees in remainder
rest 2mins between rds
Score Total Burpees 

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Primal Fitness WOD 11/14/17

Warm Up:
9:00 EMOM
1st: NJ Jog
2nd: 12 Jump Squats
3rd: 5 Push ups 5 dips

Mob:
BB Quad Smash

Strength:
Month 2 Week 2   Back Squat
3/3/3+
70%/80/90 of WM

WOD
16:00 HIIT (:50 work, :10 rest)
Dual Arm KB Hang Cleans
Dual Arm KB PP
Forearm Plank
Row for Cals

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Primal Fitness WOD 11/13/17

Warm Up:
3 Rounds - move slow, deliberately
6/side Bottoms up KB press
rest
10 steps/side Banded Monster Walk
rest
10 Scap push ups from forearms
rest

Mob:
LAX Ball Ant. Comparment Chest Smash

Strength:
4 sets of:
Dumbbell Bench Press x 6-8 reps @ 20X1
Rest 30 seconds
Single-leg glue hip bridge x 8-10 reps / side @3011
Rest 30 seconds
Hollow Rocks x 30 seconds
Rest 30 seconds

WOD
Every 5:00 for 20:00
Run 400 meters
DNB bear crawl
20 v-ups

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Primal Fitness Competition WOD 9:30AM 11/12/17

Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups

Mob:
Oly Wall Squat
Banded Shoulder Distraction

Strength/Skill:
OLY (15-20 mins)
Clean and Jerk
6×3 @ 72.5-77.5%

Werk 1. Met-Con
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 115/85lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Werk 2. Interval
3 Rounds:
100m Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90

Accessory
Strict Chest to Bar Pull Ups
12×5
Rest as needed.
 

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Primal Fitness WOD 11/10/17

Warm Up:
Coach's Choice

Mob:
4 min LAX Ball Shoulder Smash

Strength:
Three rounds of:
Single arm dumbbell bent over rows x 10 each arm
Kettlebell oblique side bends x 15 per side
Pushups with tempo 31×1 x 10-12 reps (3 sec down, 1 sec at bottom, explode up, 1 sec at top)
Rest 1:30 after the three movements

WOD
Three rounds of 1:00 max effort: 
Row for calories –
Single arm DB snatches  
Abmat sit ups  
Ring rows
Burpee slam balls (30/20) 
1:00 Rest 

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Primal Fitness WOD 11/9/17

Warm Up:
 3 min DU practice
3 Rounds
10 EB muscle cleans
10 EB front squats
12 plank shoulder taps

Mob:
5 min BB Quad Smash

Strength:
Every 1:30 for 6 sets:
1 x power clean + 1 hang full clean
Build in weight

WOD
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders

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Primal Fitness WOD 11/8/17

Warm Up:
 Tabata Row for cals

Mob:
Athletes choice

Strength:
Three sets of: Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

WOD
Every 4:00 for 16:00
Run 200 meters
8 thrusters (75/55)
8 bar facing burpees
Write your fastest and slowest rounds as your score

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Primal Fitness WOD 11/7/17

Warm Up:
DNB: Bear Crawl, walking lunge, high knees, butt kicks, spiderman QM
Then 2X's
:30 hollow
:30 Arch hold

Mob:
5 min banded wrist and LAX ball forearm mob

Strength:
9 min EMOM odd
:30 Handstand Hold
even: :30 L-sit hold

WOD
For time:
40 Kettlebell Swings (53/35)
20 Alternating Reverse Lunges with KB Goblet Hold
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups

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Primal Fitness WOD11/6/17

Warm Up:
Short Lap
 Then 3 steady rounds of:
10 DB Rows
12 jumping squats
10 v-ups

Mob:
60/side couch stretch

Strength:
Month 2 Week 1
Wendler 5-3-1- add 5#'s to your WM then
5/5/5+ @65/75/85

WOD
Four rounds, resting 1:00 bw each.
Pick up subsequent rounds where you leave off.
3:00 AMRAP
5 DB hang full cleans (50/35)
7 box jumps (24/20)
9 v-ups

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