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Thursday Primal Fitness WOD 8/16/18

WU:

There and back:
High knees
Bear crawl
Duck walk

2 rounds:
15 air squats
:30 squat hold (best squat form)
 

MOB:

Squat to t-spine rotation stretch

Strength/Skill:

Front Squat:
Warm up to a heavy 3 then:
2 @ 85% 2x1 @90%

WOD:

Partner WOD for time (You go, I go style, alternating rounds):

14 total rounds
7 TTB, then
7 slam ball cleans and push over vault (30/20) and
7 burpee over vault

Light WOD:

Partner WOD for time (You go, I go style, alternating rounds):

14 total rounds
7 K2E, then
7 slam ball cleans and push over vault (20/10) and
7 burpee over vault

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Wednesday Primal Fitness WOD 8/15/18

WU:

2 rounds:

short lap
5 burpees
5 sit-ups
5 KBS (light)

MOB:

Scapular wall slide 3x5
Roll out back

Strength/Skill:

Push Press:
2x10 @70%

WOD:

E4MOM for 16 minutes (4 total rounds):
2 Rounds Cindy
-5 pull ups
-10 push ups
-15 air squats
Max calories on rower in remaining time
Score is total cals

Light WOD:

E4MOM for 16 minutes (4 total rounds):
2 Rounds
-5 jumping pull ups
-7 push ups
-9 air squats
Max calories on rower in remaining time
Score is total cals

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Tuesday Primal Fitness WOD 8/14/18

WU:

10 PVC Pass-throughs, Halos, GMs, Front Squats

EB/PVC 6 EMOM:
3 Clean Grip RDL +
3-Position Clean Pull: mid shin, top of the knee, high hang to pull
3 Power Clean

MOB:

Front rack stretch
Squat magic

Strength/Skill:

Clean Complex:
1 squat clean + 2 front squats
Build up to heavy, then do 2 5% de-loads

WOD:

Sprints!

For time:
15 power snatch (75/55)
3 rope climbs
rest 1 min
15 power clean (75/55)
10 bar-facing burpees
rest 1 min
15 heavy wall ball (30/20)
10 burpee box jump overs

Light WOD:

For time:

15 bb push press
3 rope get ups
rest 1 min
15 med ball cleans
10 bar-facing burpees
rest 1 min
15 wall ball shots (no squat)
10 box jumps

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Monday Primal Fitness WOD 8/13/18

WU:

6 min EMOM:

1: 30 DU
2: :30 HS hold

MOB:

Foam roll back

Strength/Skill:

15 min of handstand practice (lay down mats and practice walking)

WOD:

Cash in: Short lap
50 single-arm (total) DB overhead squats (50/35)
40 ab mat sit ups
30 (total) alternating DB snatches (50/35)
Cash out: Short lap

Light WOD:

Cash in: Short Lap
40 goblet squats (light kb)
30 ab mat sit ups
20 push press
Cash out: Short lap

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Sunday Primal Fitness Comp Training 8/12/18

WU:
6 min EMOM
-3 EB Power Snatches                                                                                                                          -3 OH Squats
-3 Sit-up to Straddle
-3 TTB

MOB:
Athlete's Choice

Skill/Strength:
1) 16 min E2MO2M
1 squat snatch + 2 OH squats
**Increase weight each round


2) Every 12 minutes, for 36 minutes (3 rounds):
Short Lap
30 Wall Ball Shots (20/14)
20 Alternating Dumbbell Snatches (50/35)
10 Burpee Box Jump-Overs (24″/20″)
Row 500 meters

3) 12 min EMOM (4 rounds):
Minute 1 – 6 HSPU (to deficit if you can)
Minute 2 – 15 pull-ups
Minute 3 – 2 Legless Rope Climbs

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Friday Primal Fitness WOD 8/10/18

WU:

6 mins EMOM
Odd: 5 EB squat cleans + 10 jumping squats
Even: 5 EB deadlifts + 30 jumping jacks

MOB:

Banded hammy
Roll out lower back

Strength/Skill:

Deadlift:
Warm up to a heavy 3 then:
2 @ 85% 2x1 @90%

WOD:

6 RFT
5 Clean and Jerks (135/95)
5 College boy rolls (scale: T2B/K2E)
10 wall balls

Light WOD:

5 RFT
5 med ball cleans
5 DB push press
5 knee raises
5 wall balls

Comment

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Thursday Primal Fitness WOD 8/9/18

WU:

EB/PVC 6 EMOM:
1: 3 OH squats/ 3 sit-up to straddle/ 3 kip swing
2: 3 clusters/ 3 super man/ 3 pull-up

MOB:

Banded shoulder
Squat magic

Strength/Skill:

OH Squats
2x10 @70%

WOD:

16 mins. Tabata
DB push press (35/25)
DB jumping lunges
Ring dips
DB walking lunges

Light WOD:

16 mins. Tabata
DB push press
Jumping lunges
Bench dips
Walking lunges

Comment

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Wednesday Primal Fitness WOD 8/8/18

WU:

Row 500/ Short Lap Then:

10 PVC Pass-throughs, Halos, GMs, OHS

EB/PVC 6 EMOM:
3 Dip-Drive-Shrug
3 Dip-Drive-Shrug-Muscle Snatch
3 Snatch Balance

MOB:

Banded pass throughs
Squat magic

Strength/Skill:

Snatch Complex:
2 Power snatches + 3 OHS
Build up to heavy, then do 2 5% de-loads

WOD:

15 mins. partner AMRAP
10 calories row
10 box jump overs
*One partner works at a time. While one partner is working, the other partner must hold bar overhead (65/45)!!! :) When the bar drops, partners switch.

Light WOD:

15 mins AMRAP
10 calorie row
10 box jumps
:30 second EB hold overhead

Comment

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Tuesday Primal Fitness WOD 8/7/18

WU:

6 mins EMOM:
1: NJ Ave Sprint
2: 15 DB push press
3: 15 squats with 3 second pause

MOB:

Wall squat
Pass throughs
Halos

Strength/Skill:

9 EMOM
1: 6 pistols
2: :20 frog pose
3: 6 ring dips

WOD:

"Scooter"
15 mins. Partner AMRAP (partners alternate rounds)
30 Dubs
15 Pull ups
15 Push ups
NJ Ave. Sprint
Then: 5:00 to build to 1RM partner deadlift (partners lift bar together)

Light WOD:

15 mins. AMRAP
30 singles
10 jumping pull ups or rings rows
10 box push ups
NJ Ave Sprint

Comment

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Monday Primal Fitness WOD 8/6/18

WU:

3 RFQ
30 jumping jacks
10 inch worm with push up
:30 handstand hold

MOB:

Door stretch
Roll out back

Strength/Skill:

4 RFQ:
10 Side reach-unders (per side)
10 DB Bench (7 rpe)
10 SA DB Bent-over rows (per side)

WOD:

12 mins AMRAP
3 muscle ups
20 box jump overs
10 handstand shoulder taps
12 deadlift (135/95)

Light WOD:

12 mins. AMRAP
3 banded dips
15 box jumps
10 DB push press
12 DB romanian DL

Comment

Comment

Sunday Primal Fitness 930am Competition WOD 8/5/18

Warm Up
Short Lap, then EMOM 5 mins
-3 EB OHS
-3 Superman
-3 Kipping TTB

MOB
Athlete's Choice

A. Dead Stop Front Squat
Take 20 mins to build to today's heaviest dead stop front squat

B. Gymnasty
E4MO4M - 16 mins
Min 1 - Max Distance HS Walk (or max hold)
Min 2 - Rest
Min 3 - Max Burpee Muscle Up
Min 4 - rest

C. Engine Work
Every minute, on the minute, for 20 minutes:
Minute 1 – 15/12 Calorie Row
Minute 2 – 30 Double Unders + 10 TTB
Minute 3 – 12 Burpees Over the Erg
Minute 4 – 14 KB Snatch (7L + 7R) - 53/35

D. Accessory
3x10 DB Floor Press
3x10 GHD Hip Ext (hold last rep for 10 seconds at top)

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Friday Primal Fitness WOD 8/3/18

WU:

2 Rounds:
Short lap
10 EB Thrusters
10 wall balls w/ 3 second hold at bottom
10 kip swings

MOB:

Squat magic
Calf stretch

Strength/Skill:

Thrusters:
2 x 20 (each set unbroken)

WOD:

Cash in: long lap
3 RFT
20 wall balls
4 power cleans (135/95)
6 front squats
Cash out: long lap

Light WOD:

Cash in: long lap
3 RFT
20 wall balls
10 DB push press
10 DB front squat
Cash out: long lap

Comment

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Thursday Primal Fitness WOD 8/2/18

WU:

10 PVC Pass-throughs, Halos, GMs, Front Squats

EB/PVC 6 EMOM:
3 Clean Grip RDL +
3-Position Clean Pull: mid shin, top of the knee, high hang to pull
3 Power Clean

MOB:

Lax ball shoulder stretch
Couch stretch

Strength/Skill:

Clean Complex:
1 Power clean + 1 squat clean + 1 push/split jerk
Build up to heavy, then do 2 5% de-loads

WOD:

8 RFT w/ Partner
15 calorie row
12 synchronized burpees
15 C2B pull ups
*teams can split however; must complete burpees together

Light WOD:

8 RFT
15 calories row
12 burpees
10 band/jumping pull ups

Comment

Comment

Wednesday Primal Fitness WOD 8/1/18

WU:

6 EMOM:
1: New Jersey Ave jog
2: 3 ring rows/ 3 ring dips
3: :20 handstand hold

MOB:

Coach's Choice

Strength/Skill:

15 minutes of kipping pull-up or muscle-up practice

WOD:

Mini-Murph!
Short lap
50 pull ups
100 push ups
150 air squats
Short lap
*break up the reps however you want
*Rx = 20# weight vest

Light WOD:

Short lap
40 jumping pull ups
75 box push ups
100 air squats
Short lap

Comment

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Tuesday Primal Fitness WOD 7/31/18

WU:

6 EMOM:
6 lunges
3 DB push press
3 V-Ups

MOB:

Front rack stretch
Roll out hip crease

Strength/Skill

4 RFQ:
5 Pistol squats (per side)
25 Russian twists w/ wall ball
10 HS shoulder taps (modified if needed)

WOD:

10 mins. AMRAP
3 hang cleans (135/85)
6 front squats (135/85)
9 T2B
12 deadlift (135/85)

Light WOD:

10 mins. AMRAP
3 DB push press
6 DB front squats
9 knee raises
12 DB romanian deadlift

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