Comment

Primal Fitness WOD 1/17/2019

Warm Up
3 sets of 5 Banded air squats + 10 second hold @ bottom on 5th
20 deadbugs - 10ea. side
20 arch rocks
45 second BB shoulder opener
10 jumping air squats

MOB
Coach's Choice

Skill/ Strength
8 min to get to load then
Back Squat 65% x 5, 75% x 5, 85% x 5+, rest 3 mins

WOD
8 min to get to load then clock starts
OLY snatch
5 sets (15min)
Power Snatch + 2 Snatch

Comment

Comment

Primal Fitness WOD 1/16/2019

Warm Up
PVC archer stretch 20 seconds ea. side
15 second dead hang + 15 second active
10 Ring row + 10 second pause on last
400m run
3 wall walks"

MOB
Coach's Choice

Skill/ Strength
Gymnastics Drill/ strength
EMOM 5
ADV: 5 T2B + 5 Pullups + 5 CTB
INT: 5 kip swing + 3 pull up (any)
BEG: PVC lat pull down x 10 + 10 hollow rock + 10 arch rock

WOD
Cash in: row (800m)
5Rds:
25 OH plate lunges (45/25)
25 pull ups
25 burpees to plate
cash out: row (800m)
40 min time cap

Comment

Comment

Primal Fitness WOD 1/15/2019

Warm Up
Pt. 1) 2Rds:
5 worm
30 mountain climbers
15 second spiderman stretch with knee circles ea. side
Pt. 2)
EB 10 down and shrug (Burgener)
10 elbows high and outside (Burgener)
5 muscle clean
9 power clean fast feet (3 high power -2in, 3 mid power - 4 in, 3 at parallel - 6in)

MOB
Coach's Choice

Skill/ Strength
5 min to get to load then clock starts
OLY Clean -
5 sets (15min)
Power Clean + 2 Clean

WOD
AMRAP 13
5 squat clean (135/95)
30 DUs

Comment

Comment

Primal Fitness WOD 1/14/2019

Warm Up
Warm up:
Pt. 1) Samson Stretch down
Lunge with a twist back
High knees down Butt kickers back

Pt. 2) 3 Rds EB
Front squat + Pause squat (33X1) + Front squat with x2 bounces
Front rack MOB
Barbell above toes rotation

MOB
Coach's Choice

Skill/ Strength
8 min to get to load then:

FS 65% x 5, 75% x 5, 85% x 5+, rest 3 mins

WOD
5 RFT:
10 DL (225/165)
15 pull ups
20 boxjumps
20min Time cap

Comment

Comment

Primal Fitness WOD 1/11/2019

Warm Up
3RFQ
25 ft DB death march (light)
15 ho rocks
15 arch rocks
15 EB OHS

MOB
Coach's Choice

Skill/ Strength
25 Minutes for Progress Assessment

WOD
For Quality
AMRAP 8
20 squat snatches (95/65)
20 squat snatches (115/85)
20 squat snatches (135/105)

Comment

Comment

Primal Fitness WOD 1/10/2019

Warm Up
3 RFQ
10 BB Good morning
10 EB RDL
30 seconds goblet squat hold

MOB
Coach's Choice

Skill/ Strength
25 Minutes for Progress Assessment

WOD
500m row
25 DL (185/125)
50 OHS (115/85)
25 DL
500m row

Comment

Comment

Primal Fitness WOD 1/9/2019

Warm Up
3 RFQ
10 air squat
10 cossack squat (5 ea. side)
20 second max mountain climbers

MOB
Coach's Choice

Skill/ Strength
25 Minutes for Progress Assessment

WOD
FT
50-40-30-20-10
wall ball (20/14)
box jump over (24/20)
16 min time cap

Comment

Comment

Primal Fitness WOD 1/8/2019

Warm Up
High knees down and back
Butt kickers back
Lunge with a twist down
"Open the gate" back
Bear crawl down
Duck walk back
20 kip swings
10 ring rows
20 second dead hang
10 push up

MOB
Coach's Choice

Skill/ Strength
25 Minutes for Progress Assessment

WOD
150 DU cash in
4rds
15 Alt DB snatch (50/35)
10 pull ups
30 air squat
150 DU cash out
20min Time cap

Comment

Comment

Primal Fitness WOD 1/7/2019

Warm Up
3 RFQ
10 KBS (light-med)
10 Divebomb push ups
10 lat pull down hanging from bar

MOB
Coach's Choice

Skill/ Strength
25 Minutes for Progress Assessment

WOD
5Rds FT
15/12 cal row
10 burpee over rower
15min Time cap

Comment

Comment

Primal Fitness WOD 12/24/2018

Warm Up
EMOM 6 mins
Even: Row (easy pace)
Odd: 1 Round Cindy (5 Pull Up / 10 Push Up / 15 Squats)

MOB
Coach's Choice

Skill/ Strength
15 mins to build to max push press triple; 2 deload sets at 90% of that weight

WOD
AMRAP 15 mins
Row 15 cals
5 right side DB Hang C+J (50/35)
5 left side DB Hang C+J (50/35)
20 Ab Mat Sit Ups

Comment

Comment

Primal Fitness WOD 12/21/2018

Warm Up
EMOM 5 mins
-3 EB Cluster
-3 Situp to Straddle
-5 Kip swing

MOB
Coach's Choice

Skill/ Strength
20 mins to build to max C+J

WOD
Double Under Nicole
AMRAP 20
Max Pull Ups
Every time you drop from the bar, do 100 double unders

Comment