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Primal Fitness - 930am Competition Training - 9/24/17

 SuperFit DC is this weekend, so we'll be doing team competition workouts! Hooray!

Warm Up
Short lap, then:
EMOM 6 mins
3 EB Snatch Balance (take it slow on the first round)
3 V-Up
3 Ring Row

MOB
Athlete's Choice

LET'S GET SAUCY - All Workouts are with a Partner and come directly from past SuperFit events. Get ready. 
 

Workout #1
AMRAP 7 mins
One person works at a time, switch at any point
2 Hang Snatch (95/65)
2 OH Squat (95/65)
Increase reps by 2 each round (4 Snatch / 4 OHS, then 6 Snatch /6 OHS, etc.)

Score = total reps

Workout #2
3 Rounds of 3 mins with a 30 second transition between rounds
In each 3 min round, complete:
25 Double Unders
15 Clean and Jerk (135/85) (scale down to 115/65 if needed)
Max Rep Pull Ups

Score: Total Pull Ups


Workout #3
AMRAP 9 mins
One person works at a time, switch at any point
25 Double Unders
10 Thrusters (95/65)
25 Double Unders
10 Toes to Bar
Score = total rounds + reps
 

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Primal Fitness WOD9/22/17

Warm Up:
Long Lap/ 500m Row
3 Rounds :20 sec L-sit hold
10 Controlled kip swings
:20 crow pose
12 8-10 GHD sit up

Mob: 3X's d. dog- up dog- d.dog - low lunge/side

Strength
Gymnastics Practice 15 min:
3X 5 controlled Kip swings + 5 TTB or K2E (work on kip movemment)
3X8 candle sticks - pistol progression
3 X ME handstand hold - attempts

WOD
30 Snatches 135/95
OTM 5 Burpees
135/95

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Primal Fitness WOD 9/21/17

Warm Up:
short lap
9 min EM0M
Min 1 - 6 air squats +6 sec squat hold + 6 jump squats
Min 2 -30 mt climbers
Min 3- 3 wall walks

Mob: 
squat magic

Strength
Build to Heavy 2 Rep Front Squat

WOD
EMOM 12:00
6 American KBs (53/35) + 6 burpees

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Primal Fitness WOD 9/20/17

Warm Up:
coach's choice  

Mob: 
Thoraic ext on foam roller -
foam roll back and lats

Strength
3 rounds:
Farmers carry x NJ Ave AHAP
Single-arm DB row x 6-8 / side
Front plank x 1:00

WOD
EMOM 20:00
Min 1: NJ Sprint
Min 2: 10 box jumpovers
Min 3: 4/3 ring muscle-ups or 8/6 chest to bar pull-ups
Min 4: 4-6 tire flips

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Primal Fitness WOD 9/19/17

Warm Up:
short lap
3 rounds of cindy

Mob: 
PVC Shoulder Mob 

Strength
Strict Presss 5X5 at 75-80%

WOD
6 min EMOM
10 OHS 65/95
30 DU's
Rest 3 min
6 min AMRAP
10 Front Rack lunges 65/95
8 OTB Burpees

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PrimalFitness WOD 9/18/17

Warm Up:
coach's choice   

Mob: 
shoulders!!! all of them

Strength
Rounds 1 & 2 EB
Rounds 3 & 4 55/65
5 RDL
5 Clean high pull
5 muscle clean
5 front squat

WOD
Power Clean Every 90s x7
2 TNG Power cleans start @70% and build record average

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Sunday Panda Training Camp, 09/17/2017

Warm Up:
Thermogenic to get loose, Dynamic Stretching to get the joints loose. Your Choice.
Mob: HEAD TO TOE.
Work:
A. Oly Complex: 18:00 GO SLOW.
   
3 Clean High Pulls, Pause 3 sec at top + 1 Clean from the Knee. Build in Weight  
B. Metcon I: 12:00 AMRAP
   
Cal Row 10/12
    10 WB 14/20
C. Metcon II: FT
    
20 Pushups
     30 Situps
     20 Pushups
     30 Pullups
     20 Pushups
     30 Burpees
D. FBB
   
3X DNB Mixed KB Walking Lunge (one front racked, the other pressed OH), switch arms each length
    3X12 GHD Prone BB Row (hips in extension in front of the pad)
    3X12 Russian Twists, KB or Med Ball

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Primal Fitness WOD 9/14/17

Warm Up:
Short lap or 500m row
9 min EMOM
Min 1 -30 Mt Climbers
Min 2- 3 burpees + 3 pull ups
Min 3- 10 squats + 3 broad jumps  

Mob: 
Foam Roll 

Strength
5 min EMOM
5 Thrusters bulid in weight

WOD
5 Rounds For Time
7 Burpees
NJ Sprint
Rest 60 sec

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Primal Fitness WOD 9/12/17

Warm Up:
Long Lap/ 500m Row
3 Rounds
:20 sec L-sit hold 10 controlled arch to hollow on rig
:20 crow pose
12 hip ext w/ pause at top (can scale up and add weight)  

Mob:
KB Calf Smash  
Banded Hami Distraction

WOD
10 Rounds for Time  
prowler jog down (single direction) 95#/125#
10 push up
5 pull ups

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Primal Fitness WOD 9/11/17

Warm Up:
3 min Jump Rope- DU's
2 Rounds: 
5 Pull ups
10 Push Ups
15 Air squats 

Mob: Banded Oly Wall Squat
Banded Shoulder Distraction  

Skill:
15 min Gymnastic Practice
DNB Handstand Walk/ 5-10 wall walks/ :45 Handstand Hold
3X6-8 Ring Dips, P Bar Dips
3X4-6 Ring or Bar Muscle Ups/ Muscle Up Transitions/ False grip rows

WOD
For time 5-4-3-2-1
Front squat @ 85% 1RM
Strict HSPU
Box jump (24/30”)
Rope climb

*Scale 65% 1RM Front squat
Seated OH DB Press
Box step Ups
Rope get ups

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Primal Fitness - 930AM Competition WOD 9/10/17

Reminder: Competition Training is open to all members and lasts ~90 mins

Warm Up
100 Double Unders, then:
Up and back: high knees, butt kicks, duck walk, toy soldiers, broad jumps
20 Donkey Kicks

MOB
Prep for squat (hip flexors, quads, hammies), smash/roll thoracic spine, wrists and ankles

A. Big Legs, Big Lifts
Take 15 mins to build to today's heavy 1-rep Front Squat

B. Squeaky Clean(s)
1. EMOM for 6 mins - 2x Muscle Clean @ 40-50% 1RM Clean
2. E2MO2M for 10 mins - Power Clean Doubles @ 75% of 1RM Clean
3. E2MO2M for 10 mins - 2 Clean lift offs (to mid-patella) + 1 full Clean @ 85% 1RM Clean

C. Endurance, Endurance, Endurance
With a partner
Run 1 mile together
50 Synchro Burpees
40 pistols (do not need to be synchro)
20 tire flips
Run 1 mile together

D. Take a nap

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Primal Fitness WOD 9/8/17

Warm Up:
Long Lap
Burgner Warm Up

Mob:

Skill:
12mins Build to Heavy Complex
1 Hang Above Knee
1 Hang Below Knee
1 Full Snatch

WOD
21 OHS (95/65)
50 DU
15 OHS
50 DU
9 OHS
50 DU

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Primal Fitness WOD 9/7/17

Warm Up:
DNB Walking Lunge, bear crawl, broad jumps
2X'Short Lap
10 PVC Good Mornings, Halos, Pass thrus
20 reps Partner Med Ball Toss ove rthe rig

Mob: 
KB Calf Smash  

WOD
For Time:
Row 800m
21-15-9
TTB
HSPU
Row 800m
21-15-9
Box Jumps (30/24)
KB Swing (70/53

Scale: Row 500m 

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