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Primal Fitness WOD 12/17/2018

Warm Up
-100 Double Unders/Practice
-Up and Back Dynamic Warm Up (Coach's Choice)
-25 Air Squats w/ 2 sec hold

MOB
Coach's Choice

Skill/ Strength
Deadlift 5x3 @ 80+% (try to beat what you did last time)

WOD
AMRAP 8 mins
-2 Power Clean (185/125)
-4 HSPU
Increase by 2 reps each round (e.g., 2/4, then 4/6, then 6/8, etc.)

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Primal Fitness WOD 12/14/2018

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

MOB
Coach's Choice

Skill/ Strength
Six sets of:
Strict Press + 2 Push Press + 3 Push Jerk
Increase weight each rd

WOD
Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Power Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Box Jump-Overs (24″/20″)

Rest exactly 3 minutes, and then…

For time:
Row 500/400 Meters

Rest until the running clock hits 12:00, and then repeat 3 min WOD + 3 min rest + row.

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Primal Fitness WOD 12/13/2018

Warm Up
EMOM 5 mins
-3 EB OHS
-3 Divebomber Push Up
-3 Kipping TTB

MOB
Coach's Choice

Skill/ Strength
20 mins to build to max snatch

WOD
12 min AMRAP
Alternate minutes
Min 1 - Max bodyweight back squats
Min 2 - Max ring dips
Min 3 - Max Russian KB Swings
Score = total reps per movement (scored individually)

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Primal Fitness WOD 12/12/2018

Warm Up
-100 Double Unders/Practice
-Up and Back Dynamic Warm Up (Coach's Choice)
-25 Air Squats w/ 2 sec hold

MOB
Coach's Choice

Skill/ Strength
Three rounds for max hold
-Max flexed arm hang (chin over bar; pull up grip)
-Max HS Hold
Rest 1 min between each movement

WOD
3 Rounds
-Row 500M
-Rest exactly 30 seconds
-Max Unbroken Thrusters (135/95)
Score = total thruster reps
If you rest in the front rack for more than 10 seconds, your set is over

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Primal Fitness WOD 12/11/2018

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
Every 2 minutes, for 10 minutes (5 sets): Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 95%+

WOD
Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)

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Primal Fitness WOD 12/10/2018

Warm Up
-100 Double Unders/Practice
-Up and Back Dynamic Warm Up (Coach's Choice)
-25 Air Squats w/ 2 sec hold

MOB
Coach's Choice

Skill/ Strength
5 RFQ
-Up and Back Single Arm DB Overhead Walking Lunge
-2x Up and Back Farmer's Carry
GET HEAVY

WOD
AMRAP 12 mins
-10 DL (225/155)
-15 Burpees
-20 Cals on Rower

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Primal Fitness WOD 12/7/2018

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

MOB
Coach's Choice

Skill/ Strength
Deficit Deadlift
5x3 @ 70% 1RM regular DL
Athlete's who cannot get into proper form with deficit should do regular deadlifts

WOD
16 min AMRAP
Row 300m
20 SA Alt. DB Snatch (50/35)
10 Box Jumps (24/20)

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Primal Fitness WOD 12/6/2018

Warm Up
EMOM 5 mins
-3 EB OHS
-3 Divebomber Push Up
-3 Kipping TTB

MOB
Coach's Choice

Skill/ Strength
EMOM 12 mins
OHS x 2

WOD
Every minute, on the minute, for 21 minutes:
Minute 1 – 6 Bar-Facing Burpee + 6 Deadlifts (225/155 lbs)
Minute 2 – 6 Bar-Facing Burpee + 20 Double Unders
Minute 3 – 6 Bar-Facing Burpee + 10 Wall Balls

Scale so you have ~15 seconds of rest per rd, particularly in earlier rounds
If you 'miss' a round, take a minute off and rejoin afterwards

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Primal Fitness WOD 12/5/2018

Warm Up
EMOM 5 mins
-3 EB OHS
-3 Divebomber Push Up
-3 Kipping TTB

MOB
Coach's Choice

Skill/ Strength
High Hang Power Snatch
6x3
Increase weight

WOD
15 mins
Row 30s on / 30s off for cals

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Primal Fitness WOD 12/4/2018

Warm Up
-100 Double Unders/Practice
-Up and Back Dynamic Warm Up (Coach's Choice)
-25 PVC OH Air Squats w/ 2 sec hold

MOB
Coach's Choice

Skill/ Strength
NONE / Long WOD

WOD
With a partner
Run 1 Mile (Together)
50 Hang Power Clean (155/110) - Switch every 5
50 OHS (115/75) - Switch every 5
50 Chest to Bar Pull Up - Switch every 5
Run 1 Mile (Together)
45 min cap

Scale weight and run distance if required

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Primal Fitness WOD 12/3/2018

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
Front Squat
20 mins to work up to today's heavy single and then do 2 de-load sets at 90%

WOD
For time
10-9-8-7-6-5-4-3-2-1
HSPU
Power Cleans (135/95)
Pistol squats

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Primal Fitness WOD 11/29/2018

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

MOB
Coach's Choice

Skill/ Strength
Deadlift
3x10 @ 60%
SILENT touchdowns

WOD
Every 6 minutes, for 24 minutes (4 sets) for times:
Short Lap
50 Double-Unders
20 Pull Ups

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Primal Fitness WOD 11/28/2018

Warm Up
EMOM 5 mins
-3 EB OHS
-3 Divebomber Push Up
-3 Kipping TTB

MOB
Coach's Choice

Skill/ Strength
Push Press
3x10 @ 60%

WOD
AMRAP 30 with a partner.
30 HSPU
40 DB Box Step Over 50/35# (ONE dumbell)
30 Toes to Bar

20" box for both men and women; switch at will

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Primal Fitness WOD 11/27/2018

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
E2MO2M 16 mins
Squat Clean and Jerk Doubles
Reset bewteen each rep
Athletes who cannot jerk their own bodyweight should do push jerk

WOD
TABATA! (8 rds/20s on, 10s off)
Complete all 4 mins of one exercise before moving to next
-Medball Clean (20/14)
-SA DB OH Lunge (40/25)
-Pull Up
-Row (cals)

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Primal Fitness WOD 11/26/2018

Warm Up
-100 Double Unders/Practice
-Up and Back Dynamic Warm Up (Coach's Choice)
-25 Air Squats w/ 2 sec hold

MOB
Coach's Choice

Skill/ Strength
6x Up and Back
Weighted DB Bear Crawl
Push Weights out, drag them back (e.g., you bear crawl backwards)

WOD
3 Rounds
-15 Thruster (115/75)
-12 Toes to Bar
-9 Chest to Bar Pull Up

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