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PRIMAL FITNESS WOD

Warm Up
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps

MOB
Coach's Choice

Skill
12:00 E2MO2M (6 Rounds):
PS +  Full HS
Increasing weight each round, until max out for complex, then stay at that weight

WOD
Conditioning:
4RFT
10 Ring Rows
10 Plyo Pushups - onto a plate (pushup on the floor + pushup on the plate = 1rep)
10 Banded Air Squats
10 Plank Toe Touches
10 In-and-Outs

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PRIMAL FITNESS WOD

Warm Up
QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM, 
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS

MOB
Coach's Choice

Skill
10:00 E2MO2M Max Kipping HSPU

WOD
4RFQ: 30% BW in each hand
Farmer's Carry Up
5 Box Step-Ups (holding the Farmer's Carry weight, each leg is 1/2)
Farmer's Carry Back

6pm MAAC Training Extra Credit
FT:
50 Situps
50 Air Squats
50 Pushups
50 In-n-Outs

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PRIMAL FITNESS WOD

Warm Up
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
Supersets!
A. 3x8 OHS @ 7-8 RPE
    3x10 Ab Wheel
B. 3x3 each leg OH Lunges @ 7-8 RPE
    3x10 Hanging Leg Lifts

WOD
6:00 Marathon: Back to Back
:30 Jump Lunges
:30 Mountain Climbers

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PRIMAL FITNESS WOD FEBRUARY 20, 2017

Warm Up
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps

MOB
Coach's Choice

Skill
Bench Press, 5x3 Straight Sets @80%

WOD
Tabata: 8 rounds of each exercise, performed for :20, with rest for :10
DB RDL (20% BW in each hand)
Bulgarian Split Squat (Alternating legs between rounds, same weight as RDL)
Jump Squats
Sleeping Crabs (Alternating sides between rounds)

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2/19/2017 Sunday MAAC Training

Warmup:
Up and Back
Butt Kicks
High Knees
Monster Walks
20 Banded Squats
Arm Circles, 10 Each Direction
10 PVC Pass Throughs
10 Halos

Mob: Posterior Chain Smash, Roll T-Spine, Give The Hips some love, too.

WORK WORK WORK WORK WORK WORK:
A. Superset I:
     3x10 GMs (7-8 RPE)
     3x10 GHD Back Extensions
B. Superset II:
    3x10 DB PC (20% BW in each hand)
    3x10 KBS (35/53)
C. 8:00 AMRAP
    Row 250m
    10 DL (70% 1RM)
    10 WB
Rest 5:00, Then:
D. 12:00 Partner Workout:
    P1: DUs while P2 Does The Things
    P2: 5 Burpees
          5 Goblet Squats (44 or 53, everyone)
          5 SB (20 or 30, everyone)
 

THEN, WE YOGAMOB.
    

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PRIMAL FITNESS WOD FEBRUARY 17, 2017

Warm Up

QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM, 
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS

MOB
Coach's Choice

Skill
10:00 Muscle Up Progressions

WOD
5 RFQ
OH lunges up the length of the gym (choose: plate, empty or weighted barbell)
5 Burpees
OH lunges down the length of the gym
5 Burpees

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PRIMAL FITNESS WOD FEBRUARY 16, 2017

Warm Up

Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
Front Squat, 1x20 @65%

WOD
16:00 AMRAP
10 GHD Hip Extensions
15 Ab Mat Situps
20 KB Swings (35/53)
25 Jump Lunges (each leg counts 1/2)

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PRIMAL FITNESS WOD February 15, 2017

Warm Up
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps

MOB
Coach's Choice

Skill
12:00 E2MO2M (6 Rounds):
PC +  Full HC
Increasing weight each round, until max out for complex, then stay at that weight

WOD
5 RFT
20 Romanian DB Deadlifts (6-7 RPE, these should be quick)
20 Burpees

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PRIMAL FITNESS WOD February 14, 2017

Warm Up
QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM, 
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS

MOB
Coach's Choice

Skill
10:00 EMOM
Odd: Bar L-sits
Even: T2B

WOD
Conditioning, FT:
50 Hollow Rocks
50 Sit-ups
50 Single Leg Bridges, each side
25 Strict toes to bar/Knees to elbows

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PRIMAL FITNESS WOD February 13, 2017

Warm Up
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
Supersets!
      A.   3x10 GHD Hip Extensions
            3x6 DB Shoulder Flys (8-9 RPE)
      B.   3x6 each arm Chinese DB Row* see notes (8-9 RPE)
            3x8 each leg Bulgarian Split Squat, foot elevated on a 45# plate, knee to the ground each rep, 30%BW in each hand

WOD
3RFT:
Up and Back Broad Jump Burpees

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Primal Fitness Competition Training (Replacing Brutal WOD!) - February 12th, 2017

Note: From now until mid-Spring, Competition Training will replace Sunday's Brutal WOD. Competition training will be coach-participatory and will run for 90 minutes from 930am-1100am. Sessions are open to ALL MEMBERS! Come train to tackle your first competition (or the Open!)

Warm Up
Group Warm up then:
EMOM 8 mins
3 EB Snatch Balance
3 Situp to Straddle
3 Kipping Pull Up

MOB
Coach's choice

1. Lift
1a. Clean Pull + Clean High Pull + Squat Clean
Work to today's 1+1+1 heavy
1+1+1 @ 95%
1+1+1 @ 90%

Today's focus is going from the high pull to the receiving position of the clean with speed!

1b. E2M02M Thruster - 10 mins
3 reps @ 75-80% 1RM Thruster

2. Bodyweight
Three rounds for time of:
12 Kipping Handstand Push-Up
50 Double-Unders
12 Chest-to-Bar Pull-Ups
Rest 1 min

3. Motor
16 min Team AMRAP
Partner 1 Rows for cals while Partner 2 Completes:
10 Burpees
12 alternating KB Snatch (53/35)
20 Toes to Bar
 

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PRIMAL FITNESS WOD February 10, 2017

Warm Up
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps

MOB
Coach's Choice

Skill
Deadlift, 5x3 Straight Sets @80%

WOD
Tabata: 8 rounds of each exercise, performed for :20, with rest for :10
Ab Wheel
Pyramid Presses
Wall Balls (14/20)
Slam Balls (20/30)

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PRIMAL FITNESS WOD February 9, 2017

Warm Up
QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM, 
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS

MOB
Coach's Choice

Skill
10:00 Handstand Practice

WOD
5RFQ, rest as needed between rounds, minimal between exercises:
20 jump lunges (each leg counts 1/2)
20 jump squats
20 mountain climbers (each leg counts 1/2)
20 pushups
20 ab mat situps

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PRIMAL FITNESS WOD February 8, 2017

Warm Up
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
Back Squat, 1x20 @65%

WOD
16:00 AMRAP
10 Barbell GMs (7-8 RPE)
15 T2B
20 Barbell Backrack Lunges (same weight as GMs, each leg counts 1)

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PRIMAL FITNESS WOD February 7, 2017

Warm Up
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps

MOB
Coach's Choice

Skill
Complex - Snatch High Pull + Power Snatch + Hang Snatch
Work up to a heavy complex, then perform:
1 Complex @ RM
1 Complex @ 95% RM
1 Complex @ 90% RM

WOD
4 RFT:
10 Barbell Hip Thrusters (6-7 RPE)
10 Pushups
10 V-Ups

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