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Primal Fitness WD 1/16/18

Warm Up:
9 min EMOM
1- 20 DU's
2- 6-8/leg SL RDL
3- 10 Push ups

MOB:
Banded Hip Extension- banded facing rig

Strength/ Skill: 
Bench Press
6X3@85%

WOD:
AMRAP 12 Minutes
30 Front Squats 135/95lbs
30 Box Jump Overs 24/20″
30 Pull Ups

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Primal Fitness WOD 1/15/18

Warm Up:
4 rounds:
6/arm Half Kneeling Bottoms Up KB Press
12 lateral steps- monster walk
12 Scap push ups on elbows

MOB:
Suprapatellar Smash and Flos
 (Prone-LAX ball above knee)

Strength/ Skill: 
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

WOD:
Three rounds for time of:
Short Lap  
30 American Kettlebell Swings 53/35

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Primal Fitness WOD 1/12/18

Warm Up:
3 min Row
DROM- 8-10 reps each wrist cirlces, elbow circles, arm cirlces, hugs, hip circles, knee circles, ankle circles, bend and reach
5 min foam roll back, lats glutes, quad, hami and calf

MOB:
Low Back Smash

Strength/ Skill: 
Power Clean Singles @60-75%
Reset at each rep, not TNG
5 Rounds :60 on 2:00 off

WOD:
1. Hollow Holds 3 x 3 (30 Secs)
2. Arch Holds 3 x 3 (30 Secs)
3. Skin the Cat 3 x 3 (Bar version)
4. L-Sit Max Effort

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Primal Fitness WOD 1/11/18

Warm Up:
Coach's Choice -

MOB:
Athlete's choice

Strength/ Skill: Super Set
A1: 3x8 Bent Over Penlay Rows
A2: 3X12 Banded Pull aparts (keep tension on the band entire time)
Rest :60

WOD:
11.1 AMRAP
7 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)

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Prima Fitness WOD 1/10/18

Warm Up:
Floss Hips- banded hip ext, and Hip Capsule Mob
3 Rounds: 12 Back Extensions/Jefferson Curls from box
12 Goblet Pause Squats

Strength/ Skill: 
8-10 min DU Practice
- if proficient in DU's 3 attempts Max efferot

WOD:
AMRAP 10 Minutes
10  Deadlifts 125/105
10 Push Jerk 125/105
10 Bar Muscle Ups/ Scale: Dips and pull ups
rest 4 min
10 down to 1 TTB Try for unbroken sets, rest as needed

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Primal Fitness WOD 1/9/18

Warm Up:
Floss Ankles- Banded Heel Cord: Anterior Bias
3 Rounds:
12 Overhead Walking Lunge Steps w/ single dumbbell
Run 200m/Row if too cold to run

WOD:
Teams of 2, Partition as nessesacry  
30min amrap
1k row
80 wall ball 20/14
60 burpee box jumps 24/20
40 Toes To Bar/ K2E

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Primal Fitness WOD 1/8/18

Warm Up:
9 min EMOM
Min 1 10 Precision Jumps (use precision trainers)
Min2 10 WB's
Min 3 8/10 Pull Ups/ Ring Rows

MOB: 
LAX Ball Chest Smash- against wall
Squat magic

Strength/ Skill: 
Every minute, on the minute, for 12 minutes:
Back Squat x 2 reps @ 80-85%

WOD:
For Time:
80 Air Squats 6
0 Push Ups
40 GHD Sit Ups
5 Rope Climbs/ Legless if you got em' `

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Primal Fitness Competition WOD 1/7/18

Warm Up: Bear Crawls, Samson Stretch, Toy Soldiers. Karaoke

Mobility: Squat Magic, Pass Through, Halo

Strength A: 12 Minutes, Find 2RM Thruster

Strength B: 5x Down and Back Farmers Carry 8-9RPE

METCON*: Partner Double D(own) T(he shore)

10 RFT

12 Sandbag deadlifts

9 Sandbag shoulder throw overs

6 Sandbag shoulder to overhead

*one partner works at a time. If no partner, complete 5 rounds.

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Primal Fitness Progress Assessment Week 1/5/17

Warm UP:
500m Row,
Then 3 Rounds
10 Quadraped Hip Extension/each leg
:30 Forearm Plank
10 Scap Pushups" 

Mobility:
Athletes choice. 

Progress Assessment Week: Choose 1 or 2 movements to test
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press

WOD:
7:00 AMRAP
Ladder: 2,4,6,...etc
Front Squat (105/65#)
Over The Bar Burpees

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Primal Fitness Progress Assessment Week 1/4/18

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

Mobility:
Athletes choice. 

Progress Assessment Week: Choose 1 or 2 movements to test
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press

WOD:
8 mim AMRAP
10 Thrusters 95/65
12/10 Cal Row 

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Primal Fitness Progress Assessment Week 1/3/18

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

Mobility:
Athletes choice. 

Progress Assessment Week: Choose 1 or 2 movements to test
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press

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

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Primal Progress Assessment Week Day 1 1/2/18

Warm UP:
2X's:
10 Air Squats
10 Push Ups
10 Boot Strappers
10 PVC Pass Thru's
10 PVC Halos
250m row

Mobility:
Athletes choice. 

Progress Assessment Week: Choose 1 or 2 movements to test
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press

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

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Primal Fitness WOD 12/29/17

Warm Up:
500m Row
3 Rounds:
10 DB Push Press
10 Air Squats (2nd round do jump squats) 
10 Ring Rows
 

MOB: 2 min OLY Wall Squat 

Strength/ Skill: 
4 sets of:
Single Arm Overhead Press x 8-10 reps each arm
Superset one arm dumbbell rows x 8 each arm
Rest 2-3 minutes

WOD:
21-15-9
OHS 115/75
Burpee Box Jump 

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Primal Fitness WOD12/28/17

Warm Up:
Coach's Choice 

MOB:

Strength/ Skill: 

Front squat
5 x 2 (1 tempo front squat @32×1 + 1 front squat)

WOD:
20:00 EMOM (5 rounds)
Min 1: 100-meter run/200m Row
Min 2: 20 KBS
Min 3: 30 DUs
Min 4: 15 v-ups

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