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Primal Fitness WOD 2/19/2019

Warm Up

 10 PVC pass through in ea pos. (standing, recieving, prone)
BDD FR stretch
high knees down and back
butt kickers down and back

EB
2rds
BTN sotts press x5
snatch drop x 5
snatch balance x 5 w/ 3 second pause

burgner

MOB

Coach's Choice

Strength
6 min to warm up/ drill

OLY - Snatch pull + Hang Squat snatch x2
5 heavy sets in 15 min

 

WOD

"Annie" 50-40-30-20-10

DUs (2:1 SU)

Sit ups

14 min Time cap

R+ = Unbroken "annie"

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Primal Fitness WOD 2/18/2019

Warm Up

 15 second Dead hang
15 sec active hang
10 groiners
10 BDD strict press
10 BDD air squat w/ 10 sec hold x 2
10 BDD lat pull downs
30 mt. climbers

EB
burgner +
jerk warm up

MOB

Coach's Choice

WOD

13.4
As Many Repss and Reps As Possible in 7 minutes.

3 Clean & Jerk (M=135lbs, F=95lbs)

3 Toes to Bar

6 Clean & Jerk (M=135lbs, F=95lbs)

6 Toes to Bar

9 Clean & Jerk (M=135lbs, F=95lbs)

9 Toes to Bar

12 Clean & Jerk (M=135lbs, F=95lbs)

12 Toes to Bar 15 Clean & Jerk (M=135lbs, F=95lbs)

If you complete the round of 12 go on to 15. If you complete 15, go on to 18, etc.

Scale = knee raises

Strength
BS 1 x 20 @55%

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Primal Fitness WOD 2/16/2019

Warm up

Jumping alt lunges x 10
Groiners 5 ea side
250m row
5 burpees
10 push up
10 ring row
30 dead hang
10 pit pulls

burgner

WOD

w/ a parner AMRAP 30

hang power snatch

bar facing burpees

boxjumps(24/20)

cal row

4,4,4,12/ 5,5,5,15/6,6,6,18/7,7,7,21 / 6,6,6,18/ 5,5,5,15/4,4,4,12//

*You go then partner goes*

(75/55)(95/65)(135/95)(155/105)

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Primal Fitness WOD 2/15/2019

Warm Up

BDD strict press x 10
250m row
BDD pull apart x 10
BDD tiger walk x 10 ea side
250m row
10 kip swing
10 ring row


EB
BTN strict press x 8
OH BB stretch
Strict press x 8

MOB

Coach's Choice

Strength

OLY - Snatch pulls 4x3 @110%

Then

4 x 1 Snatch drops

Then

4 x 1 Snatch balance

WOD

12.4
As Many Reps As Possible in 12 Minutes.
150 Wallballs (M=20lbs 10' target, F=14lbs 9' target)
90 Double-unders
30 Muscle-ups


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Primal Fitness WOD 2/14/2019

Warm Up

10 BDD air squat w/ 10 hold on 10th x2
10 BDD lateral step ea dir.
BDD monster walk down
backawrds monster walk back

EB
Backrack BB twist 10 ea side
10 GM
30 second wrist stretch
8 strict press
8 push press

partner stretches

MOB

Coach's Choice

Valentine’s day WOD

“BREAK UP / MAKE UP”

Two Parts (with a Partner)
Part A: "The Break Up" - EMOM for As Long As Possible:
1st minute: 1 Push Press (125/85 lb) + 1 Burpee
2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees
etc...
10 minutes Rest
Part B: "The Make Up" - 6 Rounds (alternating) for Time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row or Run
One partner completes a round while the other performs a Max L-Sit, then rests.

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Primal Fitness WOD 2/13/2019

Warm Up

10 jumping air squat
5 push up + wall walk + 5 second hold x2
10 BDD pull aparts
10 BDD strict press
10 BDD thruster
BDD X walk down and back
10 pit pulls
10 kip swings

MOB

Coach's Choice

Skill

EMOM5 ADV: Strict L- MU x 3 (add weight if able) INT: 5 strcit t2b or L-hang 15 seconds BEG: 5 V- ups + 5 Tuck ups (on floor)

WOD

10Rds
20 air squats
10 box jumps
8CTB pull ups
00:00 - 12:00 (Mile)
12:00 - 20:00 (800m)
20:00 - 26:00 (400m)
26:00 - 30:00 (200m)
(can sub 2k row-1k -500-250)


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Primal Fitness WOD 2/12/2019

Warm Up

Lateral lunge down
10 groiners
Hamstring sweeping stretch back
wrist stretch 30 seconds
karaoke w/ high step down and back

burgner

MOB

Coach's Choice

Strength

 OLY - Clean pulls 4x3 @110%

Then

Push jerks 4 x 1 (R+ squat jerks)

WOD

AMRAP 10

10 KB DL (70/50)

5 HSPU ( scale = pike push up)


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Primal Fitness WOD 2/11/2019

Warm Up

Bear crawl down
backawards bear crawl back
inchworm halfway down hamstring stretch second half
burpee broad jump back
open the gate down (hand assistaed)(slow and controlled)
close the gate back (hand assisted)

EB
Elbow front rack stretch
BB GM + Squat x 10
Tempo FS 83X1 x3

MOB

Coach's Choice

Strength

FS
67.5% x 5, 77.5% x 5, 87.5% x 5+, rest 3 mins

WOD

50 - 40 - 30 - 20 - 10

Hang 1 arm DB snatch (50/35)

sit ups

20 min Time cap


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Primal Fitness WOD 2/9/2019

Warm Up

250 m row
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
250m row

MOB

Coach's Choice

WOD

w/ a partner

5k row AND 15rds 15KB swings (55/35)

10 V-ups

5CTB(scale = ringrow)

*One partner must be rowing at all times*

*WOD is completed when both parts are finished*


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Primal Fitness WOD 2/8/2019

Warm Up

Banded strict press x 10
3 push up into wall walk x 3
bear crawl down
backwards bear crawl back
Side plank walk down and back (hand crosses through the body)
DB press rotation (start supinated/ finish the press pronated) x 10 ea side
wide stance elbow reach for toes 30 seconds back and forth

EB
tempo strict press x 5 31X3 (eccentric is always writen first)

MOB

Coach's Choice


Strength/Skill

Strict Press 3 sets of 3-6 reps based on last week
6reps for 3 sets

WOD

6 Rds for quality
8 push press (135/95)
10 hang power snatch (135/95)
200m run
20Min Time cap


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Primal Fitness WOD 2/7/2019

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

MOB

Coach's Choice


Strength/Skill

FS
40% x 5, 50% x 3, 60% x 5, rest 2 mins

WOD

8 min to warm up overhead/ drill

OLY - Squat clean + Jerk
build heavy for the remainer of class

Finisher

Accumulate Max L-hang in 4 min


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Primal Fitness WOD 2/6/2019

Warm Up

10 pit pulls
30 second dead hang
20 second active hang
5 ring row w/ 5 second hold @ top x2
10 kip swings

250m row

Fish out of water tabata (Hol rock and arch rock alt)

MOB

Coach's Choice

Strength/Skill

Gymnastic Drill/ strength EMOM5 ADV: Cast swing ring MU + 5 dips INT: 2-4 strict + 3 kipping pull up(banded scale)(push away at top focus) BEG: Ring row 4-6 (feet elevated if too easy)

WOD

200 DUs cash in (300 SU)
4Rds
20 Burpee box jump over
15pull ups
10 Squat clean (155/105)
200 DU cash out (300 SU)


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Primal Fitness WOD 2/5/2019

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

MOB

Coach's Choice

Strength/Skill


6 min to drill/warm up

OLY - build to heavy snatch x3 (TNG)
20 min to hit

WOD

3Rds FT

20 sumo deadlift high pull (115/75)

20 HSPU (1:1 Hand release push up or/ 4 wall walks)

20TTB

15min Time cap


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Primal Fitness WOD 2/4/2019

Warm Up

EB Goodmornings
10 groiners
EB twist (bar on back) 5 ea side
30 mt. climbers
EB tempo back squat x5 33X1
10 jumping air squat for max height
EB Elbow front rack stretch 30 sec alt and 20sec hold both elbows through

MOB

Coach's Choice

Strength/Skill

BS
40% x 5, 50% x 3, 60% x 5, rest 2 mins

WOD

9-7-5
Ring MU (scale = 2:1 ring row + dip)
DB FR lunges (50/35) (must step backwards)
15min Time cap


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Primal Fitness WOD 2/2/2019

Warm Up

Duck walk down
crab walk back
Side plank walk down
Side plank walk back (switch sides)
karaoke down and back
Samson lunge down
inch worm back
PVC pass throughs x 10
PVC OHS x10
Prayer stretch 30 seconds

partner mobilty stretch coaches choice

MOB

Coach's Choice


WOD

w/ a partner

50 Backsquat (185/125)

800m run

50 DL (225/155)

800m run

50 OHS 135/95

800m run


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