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Primal Fitness WOD 4/23/2019

Warm Up

PVC pipe
Cuban press x 10
sotts press x 10
Pass throughs standing, in receiveing and prone (10ea)
OHS x10

With EB
Snatch drops for speed x 8
snatch balance (focusing on catching low) x 8
OHS x5

Burgner

Strength/Skill

Muscle snatch (flat footed) 3x3

Snatch high pull (flat footed) 3x3

Snatch pull to hold (flat footed)
build across each move)(heels never leave the ground

WOD

FT:
1k row
50 alt pistols
25 hang power cleans (135/95)


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Primal Fitness WOD 4/22/2019

Warm Up

"Runner lunge w/ knee circles x30 sec
plank push up x10
Sumo squat w/ hip opener x30 sec
10 kip swings increasing in size every swing
10 RR w/ pause at top
Prone swimmers drill
EB
GM x10
BB twist x 10 ea. side
RDL x10
top down DL x 10
DL for speed x10 (explosive up)

10 scorpions ea. side
Glute bridge x 10

Strength/Skill

DL 5 @ 50%
3 @ 60%
1 @ 70%
AMRAP @ 75%

WOD

18 min AMRAP
1 HSPU
1 Devil press (50/35)
1 box jump over (24/20)

add 1 rep every round

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Primal Fitness WOD 4/20/2019

Warm Up

short lap
10 ring row
10 pit pulls
toy soldiers down
10 cossack squats (5 ea side)
lunge with a twist back
burpee broad jump down
bear crawl back
short lap

burgner

WOD

Teams of 2
cash in 60 bar over burpees

Then

4 Rds
1x200m run each (you go the partner goes)
40 power snatches TOTAL (95/65)
40 Pull-ups TOTAL

Then
cash out 60 bar over burpees

30 min cap

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Primal Fitness WOD 4/19/2019

Warm Up

PVC pipe
Cuban press x 10
sotts press x 10
Pass throughs standing, in receiveing and prone (10ea)
Strict press x10

With EB 2Rds
clean drops for speed x 8
Hip cleans x 8
FS x5

Burgner

Strength/Skill

Tempo strict press 81X1 (eccentric read first) x3

build accross 4 sets

WOD

4min AMRAP
3 hang power cleans (155/105)
6 CTB pull ups

rest 2 min

4min AMRAP
6 hang power cleans (115/75)
3 CTB

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Primal Fitness WOD 4/18/2019

Warm Up

Banded air squat x 10 w/ 10sec hold x 2
Monster walk down/ backwards back
banded pull aparts x 10
banded tiger walk 20 (10 ea side)
banded thrusters x 10

EB temp FS x 5 33X1
30 second BB shoulder opener
30 second BB shoulder opener from elbows

Strength l

1a)
FS 3 x 4 @ 80-85%

1b) narrow push up 3 x 10-20

Strength ll

Tall snatch 3x3

Hang power snatch + squat snatch x2 5 sets

Finisher
Alt TABATA
flutter kicks
alt single hand V- ups

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Primal Fitness WOD 4/17/2019

Warm Up

attatch skinny band to rig at eye level
2RDS
Banded face pull x 10
pallof press (w/ band) x10
Single arm lat pull down x10 ea
single arm victories x 10 ea

Then
High knees down
but kickers back
crab walk down
duck walk back
250m row

WOD

EMOM 30
min 1: Cal row
min 2: burpees to 2x 45# plates
min 3: wallball

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Primal Fitness WOD 4/16/2019

Warm Up

EB ankle opener x 30 sec
30 mt climbers
EB twists
20 grasshoppers
EB FR opener
15 leg swings ea. side
EB FS x 10
wrist stretch x 30 sec
EB snatch grip push press
15 boot strappers

Burgner

Strength/Skill

hip power clean 4 x 2

high hang power clean 3x 2

low hang power clean 2 x 2 ( build across each move)

WOD

3 Rds FT:
7 TTB
14 power snatches (135/95)
400m run

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Primal Fitness WOD 4/15/2019

Warm Up

BDD air squats x 15
Sumo hip opener x 30 sec
BDD air squat x 10
BDD pull aparts x 15
BDD tiger walk x 10 ea. side

wall walk x 3 w/ 5 sec pause
10 push ups
10 pit pulls
10 hip swings

EB
tempo Back squat 53X1 (x3)
GM x 8

Strength/Skill

1a)
BS 3 x 6 70-75%

1b)
kipping ring row 3x15")

WOD

5 RDS FT:
10 double DB ground to OH (50/35)
10 HSPU (scale = HRPU )

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Primal Fitness WOD 4/13/2019

Warm Up

burpee broad jump down
allegator walk back
Hamstring stretch down
duck walk back

200m run

10 pit pulls
10 RR

EB
burgner

Shoulder opener x 30 sec
hip opener x 30 sec

WOD

Teams of 2
6 Rds FT:
200m run
50 wall ball shots
20 Pull up
10 Clean and Jerk (135/95)
*Partition as needed*
(20 min cap)

Rest 5 min
7 min AMRAP
burpees
*Partition as needed*

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Primal Fitness WOD 4/12/2019

Warm Up

Bearcrwal down
backwards back
duck walk down
hamstring sweep back
inch worm down

EB
OH press from split x 8
PP from split x 8
PJ from split x 5
SJ from split x 5

shoulder opener x 30 sec

split jerk review

Strength/Skill
Pause split jerk x 3

pause in dip 2 seconds + pause in catch 2 seconds on each

5 sets

WOD

FT:
100Ft 1-Arm OH KB Lunges (50ft left arm, 50 ft right arm) 55/35
21 MB SU 20/14 (hugging mb)
21 HSPU
100Ft 1-Arm OH KB Lunges (50ft left arm, 50 ft right arm) 55/35
15 MB SU
15 HSPU
100Ft 1-Arm OH KB Lunges (50ft left arm, 50 ft right arm) 55/35
9 MB SU
9 HSPU
100Ft 1-Arm OH KB Lunges (50ft left arm, 50 ft right arm) 55/35

R+ GHD MB SU

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Primal Fitness WOD 4/11/2019

Warm Up

EB
Top down DL x 10
RDL x 10
BB bounces x 30
BB twists x 10 ea. side

Hip opener x 30 sec
Arch rock x 15
Hol. rock x 15

250m row

Burgner

Strength l

DL 5 @ 55%
5 @ 62.5%
2 x 10 @ 67.5%
1 x 10+ @ 67.5%

Strength ll

Every 90sec for 15min
Power clean + hang squat clean (build)

Finisher
Alt TABATA

scullers

arch hold

Comment

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Primal Fitness WOD 4/10/2019

Warm Up

200m run

BDD pull aparts x 10
top down pull aparts x 10
leg swimgs x 30 sec ea.

wall walks w/ 5 sec pause x 5

pit pulls x 10
RR x 10
push up x 10

200m run

WOD

FT:
800m run
30 HSPU
10 TTB
800m run
20 HSPU
20 TTB
800m run
10 HSPU
30 TTB
30min cap

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Primal Fitness WOD 4/9/2019

Warm Up

Step ups x10
cossack squat x 20
jumpies x 10
lateral hops x20

EB
Snatch grip strict press x 8
snatch grip push press x8
Snatch grip rotations x 30 sec
Snatch grip bounces x 30 sec

Burgner

Strength/Skill

snatch grip sotts press 3x3

Snatch push press x2 + snatch balance
5 sets

WOD

5 RFT:
5 Deadlifts 275/205
10 Alt Pistols
5 Burpee Bar MU

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Primal Fitness WOD 4/8/2019

Warm Up

Hip opener
250m row
wrist stretch 30 sec
ankle circles 30 sec

EB
FR opener 30 sec
Shoulder opener 30 sec
Tempo FS 33X1 (x5)
ankle opener

30 mt climbers
20 grasshoppers
200m run

Strength/Skill

1a)
1 1/4 FS 3 x 3 (build across 3 sets)

1b)
russian dips from floor or from boxes 3 x10

WOD

FT:
100 DUs
64 Wall Ball 20/14 10/9
12 Clean and Jerks 165/105

Comment

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Primal Fitness - Sunday Comp Wod 4/7/2019

Warm Up
5 times at a warm up pace:
3 EB Muscle Snatch
3 EB OHS
3 Situp to Straddle
3 Kip Swing

MOB
You do you

Let’s Get Dumb
”The Hero Hour: Version 2.0”"

AMRAP 60 mins w/ a partner, divide however you’d like

“Randy”
75 Power Snatch (75/55)

“Jim”
9 Rounds
24 Push Ups
8 Deadlift (225/155)

“Jerry”
1 Mile Run
2k Row
1 Mile Run

”Blake”
5 Rounds
4x Up and Back OH Walking Plate Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Ball (20/14)
10 HSPU

“Jason”
100-75-50-25 Air Squat
5-10-15-20 Bar Muscle Up

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