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4/23/17 - 930am Sunday Competition Training

Warm Up
Dynamic, then EMOM 6 Mins
-3 EB OHS
-3 Sit up to straddle
-3 Divebomber/Ring Row (alternate)

MOB
Band pass throughs, runner's lunge hip stretch, foam roll everything

A. Snatchy Snatch Snatch
-E2M02M for 16 mins
-Squat Snatch + 2 OHS
-Add weight each round

B. Explosive Tempo Front Squat
-5x3 @ 75%-80% straight sets @30X2
-15 mins to complete

C. WOD 1
  AMRAP 8 mins
  -8 Squat Snatch (95/65)
  -10 Bar Facing Burpee
  -16 Toes to Bar
  
D. Quick Ab-cessory
   - Superset
   -3 Skin the Cat
   -3x20 GHD Sit Up
   -60 sec rest in between sets

E. WOD 2
 
 Two Rounds for time
    40 Cal Row
    30 Russian KB Swing (70/53)
    20 C2B Pull Up
    10 Deficit HSPU (3/2")
 

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Saturday Panda Compeition Training, 4/22/2017

Warmup:
4xs
6 Half Kneeling, Bottom-Up KB Presses/Arm
12 Banded Monster Walks
12 Forearm Scap Pushups

Functional BodyBuilding Bro Sesh. WORK, BETCHES!
1. DB Bench Press, Semi-Supinated Grip 30X1 Tempo, 3x8, rest 1:00 between
2. Dual DB Prone Row, 2020 Tempo, Max Reps. 3 sets, rest 1:00 between
3. Ring Plank, Goal is to go up to 1:00 unbroken. 3 sets, rest 1:00 between

WOD:
5RFQ
:30 Wall Sit
10 Pushups at 2111 Tempo
30 DUs
Rest 1:00 between rounds


 

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Primal Fitness WOD 4/21/2017

Warm Up
EMOM for 9 min
Alt 3 walk walks
10 reps squat theraphy - facing wall arms extended in overhead pos. squat to bottom pos. of squat
2 x's high knees up butt kick back

MOB
LAX Ball Gap and Smash
Inside Line :60
Outside Line :60

Conditioning
Warm up then
1X20 reps Back Squat @60-65% of 1RM

WOD
Cash in: Long Lap
5 rounds for time:
30 DU's
20 AB Mat Sit ups
10 Goblet Squats
Cash Out: Long Lap

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Primal Fitness WOD 4/20/2017

Warm Up
2 X's:
Up and Back: Walking Lunge, QM, Drinking Birds, Shuttle Run (Sprint touch line on each side) 
10 Jumping Squats
5 Inch worm Push Ups  

MOB
60 sec/ side Banded Overhead Distraction
60 sec/side Classic Calf Mob against the wall

Conditioning
Super Set:
3X10/side Weighted DB Box Step Ups
3X8/side Kneeling Alt KB Press (front rack to overhead press) 

WOD
EMOM for 24 min
Min 1: NJ sprint
Min 2: 5/4 Burpee Bar MU or Burpee Pull Up
Min 3: 10 Box Jump Over 24/20
Min 4: 15 Med Ball Sit Ups 20/14#

 

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Primal Fitness WOD 4/19/2017

Warm Up
Coaches Choice 

MOB
90 sec/side BarBell Trap Mob
 

Conditioning
Every 2 min for 16 min (8 sets)
2 Clean Lift Offs + 1 Power Clean
(Clean lift off: lift barbell to mid patella and pause 2 seconds then return BB to the ground-then perform 1 power clean - bulid over the course of 8 sets to something heavy for today)

WOD
"The Cheif"
5 Rounds of 3:00 AMRAP
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
Rest 1 min
Starting each subsequent round where you left off

Post rounds and reps

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Primal Fitness WOD 4/18/2017

Warm Up
Tabata alt DU's/ Plank Hold

MOB
90 sec/sideArmpit BarBell Smash- set barbell approx. hip height, hang your arm over the bb putting as much weight on the bb as you can handle, keeping arm straight raise arm towards head.

Conditioning
Every 90 Sec for 12 minutes (2 Sets of Each)) 
Station 1- :60 sec reverse snow angels (slow and controlled -can add small small plates)
Station 2- :60sec Left side plank
Station 3- :60 sec Bandy Pull aparts
Station 4- :60 Right Side Plank

WOD
15:00 Min AMRAP
15/10 cal row 15
Wall Ball 14/20
15 KBS 15 DB Push Press 53/35

Post rounds and reps

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Primal Fitness WOD 4/17/2017

Warm Up
2 rounds:
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Halos
10/side Russian Step Ups (Unweighted) 
5 Diverbomber Push Ups
6 per/side Wide Stance SL Squats

MOB
90 sec/side Hamstring LAX Ball Smash (sit on box w/ LAX ball under hamistring)

LIFT
Dead Lifts
15 min to Build to todays Heavy Triple

WOD
For Time:
5-10-15-10-5
DeadLift 205/155
Box Jump 30/24

 

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Sunday Panda Training Camp, 4/16/2017

Warmup:
2xs:
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS,
Then, Up & Back:
Walking Lunges With Samson Stretch
Banded Monster Walks
QM

Mob: :30 Bar Hangs; Banded Shoulder Distraction; roll and smash anything else that's sticky.

WORK.
A. Functional Bodybuilding, Get After It.
     i. 
Kneeling Cross-Body KB Raises 3x8 each side
     ii. Kneeling SA Arnold Presses 3x8
B. WOD 1, 3RFT
    
20 WB
    15 Burpees
    20 DUs
C. Oly Strength EMOM, 6:00
    
2 Split Jerks from the rack, 70% 
D. WOD 2, 6RFT
    6 DB SS
    12 T2B
    18 cal Row
     
 

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4/15/17 - Saturday 3PM Competition Training

Reminder: Saturday 3PM sessions are open gym style (a coach may not be in attendance)

Warm Up
EMOM 8 Mins
Min 1 - NJ Ave Sprint
Min 2 - 3 EB Hang Squat Snatch, 3 Superman, 3 Divebomber Push Up

MOB
Banded shoulder distraction
Lax ball between scap/spine, smash out thoracic spine, move arm up overhead, towards opposite hip
Sumo Squat

LIFT
5-5-3-3-2-2-1-1
Push Press
Work to Today's 1-rep heavy

WOD
Wes

Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans (185/125)
Then, run 800 meters with a 25-lb. plate

Time cap 35 mins

**If you need to scale pull ups, scale to BANDS, not kipping...keep it strict**
***For the cleans, power or squat is acceptable. These should be tough, but three in a row should be completely do-able for the first half of the workout. ***

 

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Primal Fitness WOD 4/14/2017

Warm Up:
10 PVC Pass Throughs
10 PVC Halos
10 PVC Good Mornings
10 PVC Leg Swings (4 direction)
2X's 12 Pop ups on the box (step up -hop-switch)
Up and Back bear crawls, drinking birds

Mob: 
2 min/side Shoulder Rotator LAX Ball Smash and Floss
 

Skill/ Strength: 
5X5 Bench Press
Bulid to todays 5RM
Rest 30-60 between sets


WOD: 
For Time:
21 Thrusters 95/65
Short Lap
18 Thrusters
Short Lap
15 Thrusters
Short A Lap

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Primal Fitness WOD 4/13/2017

Warm Up:
OTM for 8 minutes -
Odd NJ Sprint
Even:20 hollow hold to :20 arch hold on floor

Mob: 
2 min/side High glute LAX Ball Smash and Floss

Strength/ Skill: 
3 RFQ:
Up and Back KB Waiters Carry Lunge Switch Arms on the way back
10-15 reps Banded Hami Curls w/ band
8-12 supinated ring rows Rest 90 sec.

WOD
3 RFT:
800m Row
Rest 2 min
Post times, try to keep split consistent

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Primal Fitness WOD 4/12/2017

Warm Up:
4 Min Tabata
Alt DU's and V-Ups
Then,
Up and Back Monster Walk
Up and Back High Knees
Up and Back Butt Kicks
10 Boot Strappers

Mob: 
90 sec/side Single Leg Flexion w/external rotation
90 sec/side Hip External Rotation w/ flexion

Strength/ Skill: 
Front Squat
3x3 @70% 3 sec Pause
Rest 2 min

WOD
For Time:
50 med ball cleans 20/14
25 Push Jerks 95/65#
50 med ball cleans

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Primal Fitness WOD 4/11/2017

Warm Up:
2X's:
Short lap
Up and Back:
Over Under
Walking Lunge w/ Twist
Inch Worm Walk Outs
10 Bandy pull aparts
10 Bandy pull downs (from rig)

Mob: 
1 min/ side Anterior compartment smash w/LAX against the wall
2 min "Sink" Mob

Strength/ Skill: 
Superset:
3X8 Bent over Barbell Rows
3X6 @40×1  Supinated Pull-Ups
Rest 90 sec

WOD
Against a 3:00 min clock ARAMP:
5 pull ups
10 jumping lunges
5 ring dips
Rest 1:00 Complete 4 rounds, starting each round where you left off

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Primal Fitness WOD 4/10/17

Warm Up:
10 PVC Pass Throughs
10 PVC halos
10 PVC Good Mornings
10 PVC leg swings
5 plank to up dog to down dog (pause in down dog
30 Mt. Climbers
30 sec/side Samson Stretch

Mob: 
90 sec/side Barbell Shoulder smash and Floss - BB placed on crease of shoulder to pin down then floss

Strength/ Skill: 
Movement Prep: With Empty bar go over Power clean, Hang Full Clean, Jerk (push or Split)
Then Every 1:30 for 8 Sets:
Complex: 1X Power Clean 1X Hang Full Clean 1X Jerk
(build in weight, work technique

WOD
10-9-8-7-6-5-4-3-2-1
Power Clean 95/65
HSPU

Scale:
DB Hang Cleans
Pike push off Box or Seated DB L-Press

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Sunday Competition Training - 930am - 4/9/2017

Warm Up
Dynamic warm up, then EMOM 6 mins
-3 EB Hang Squat Snatch
-3 Strict Toes to Bar
-4 T-Push Up

MOB
Banded shoulder, banded hamstring, foam roll all the things, lax ball your external hips

A. Angrily Pick Up Heavy Things
 
 3-5 mins to warm up squat clean, then EMOM 10 mins - Squat Clean Doubles
   -Rx - Men start at 135, women start at 95
   -Men add 10# per min women add 5# per min
   -If you miss a rep, drop 10/5# and stay there for duration of workout

B. Superset #1 - PUSH
   -
3x8 (per side) DB Z Press, 7-8 RPE
   -3x8 BB Glute Bridge (from floor) - BUTT POWAAAHHHH!!!!

C. WOD #1 - AmandaPanda
   9-7-5
   Muscle Up (sub pull ups + dips)
   Squat Snatch (135/95) - Sub power snatches/cleans if you're not comfortable w/ squat snatches
  Time cap TBD

D. Superset#2 - PULL
   -
3x5 Weighted Pull Ups
   -3x8 DB Romanian Deadlift (7-8 RPE)

E. Quick and Dirty Burner
  -
E2MO2M 10 mins
  -Row 100m, max burpees with remaining time
  -Rest during second minute

 

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