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Tuesday Primal Fitness WOD 10/16/18

WU:

6 EMOM
-3 clusters
-3 sit-up to straddle
-3 kipping pull-ups

MOB:

Athlete's Choice

Strength/Skill:

Progress assessment week: Athletes choose which lifts they will reassess.

Recommended lifts: Deadlift, Front Squat, Back Squat, Snatch, Clean, OHP, Push Press, Push Jerk, 500m Row

WOD:

10 Min AMRAP

5 box jump overs (24/20)
7 Alternating DB Snatches (50/35)
9 Goblet squats (50/35)

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Monday Primal Fitness WOD 10/15/18

WU:

6 EMOM
-3 (w/ empty bar) front squats
-3 super man
-3 scapula pull-ups

MOB:

Athlete’s Choice

Strength/Skill:

Progress assessment week: Athletes choose which lifts they will reassess.

Recommended lifts: Deadlift, Front Squat, Back Squat, Snatch, Clean, OHP, Push Press, Push Jerk, 500m Row

WOD:

10-9-8-7-6-5-4-3-2-1

Push-press (95/65)
Burpees over the bar

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Sunday Primal Fitness 930am CompWOD 10/14

Warm Up
EMOM 5 Mins
-3 EB Cluster
-3 Boot Strapper
-3 Kipping Pull Up

MOB
Athlete’s Choice

WOD

A.
EMOM 10 mins
Even - 25’ HS walk (across gym); sub 30s hold or taps
Odd - 2 strict + 2 kipping ring muscle ups

B.
E2MO2M 10 mins
Clean (full) and Jerk x 2
Increase weight over the course of the 5 sets
then E2MO2M 10 mins
Clean (full) and Jerk x 1

Goal is to build up to a heavier weight before you get to the singles
Do not TNG

C.
For time:
40 Chest to Bar Pull Ups
20 Power Cleans (205/145 lbs)
Run 1 mile

D.
With a partner, AMRAP 10 mins
Partner 1 rows for cals
Partner 2 holds a single 53/35 KB overhead in lockout
Switch whenever the KB drops

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Friday Primal Fitness WOD 10/12/18

WU:

6 EMOM
-3 clusters
-3 sit-up to straddle
-3 kipping pull-ups

MOB:

Wrist stretch

Strength/Skill:

12 min EMOM:

1) :20 L-hang hold
2) :40 handstand hold (or 25 foot HS walk)

WOD:

Burpee Fran!

21 15 9

Thrusters (95/65)
Bar Facing Burpees

***TESTING NEXT WEEK!

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Thursday Primal Fitness WOD 10/11/18

WU:

There and back:
Butt kicks, high knees, bear crawl

2 rounds:
10 monster walks
10 side reach-unders (per side)
5 v-ups

MOB:

Runner's lunge :30, cossack squat :30 each side

Strength/Skill:

Build up to today’s “heavy” 5 of Back Squat then do 2X5 at 90% of that weight

WOD:

5 Rounds
:45 on :15 off

Complete 5 rounds of one movement before moving on to the next (e.g., do 5 rounds of rowing, then 5 rounds of slam balls, etc.)

Row for calories
Slam balls (30/20)
Russian KBS (53/35)
Lunges (alt legs, count each leg as one rep)

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Wednesday Primal Fitness WOD 10/10/18

WU:

6 min EMOM
-3 boot strappers
-3 top down (EB) deadlifts
-3 superman

MOB:

Loop stretch for hamstrings

Strength/Skill:

Deadlifts - work up to today’s “heavy” 3, then 2x3 at 90% of that weight

WOD:

12 min AMRAP
5 chest to bar pull-ups
5 ring dips
15 air squats

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Tuesday Primal Fitness WOD 10/9/18

WU:

100 double-unders then:

2 rounds:
5 inch worms
10 push-ups
5 v-ups
8 Ring Rows

MOB:

Couch Stretch

Strength/Skill:

Depth Drops Large box to Large Box 5x5

WOD:

12 min AMRAP
200m Run
10 Front Squats 135/95
10 Burpees Over Bar

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Sunday 930am Primal CompWod 10/7/18

Warm Up
EMOM 6 min
-3 EB OHS
-3 Situp to Straddle
-3 Kipping TTB

MOB
Athlete’s Choice

WOD

A.

Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

B.
Every minute, on the minute, for 10 minutes:
Push Press x 2 reps @ 80-85% of 1-RM

C. This is going to suck a lot

Buy In: Row 1000m

10-9-8-7-6-5-4-3-2-1
Squat Clean (185/125)
between each set, do:
10 GHD Sit Up
8 CTB Pull Up

Cash Out: Long Lap

D. BRO SESH
3x10 DB Bicep Curl
3x10 Banded Tricep Push Down

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Friday Primal Fitness WOD 10/5/18

WU:

3 Rounds:
10 top down DL
10 pvc pass-throughs
10 good mornings
:20 sec hang supine position (palms facing you)
10 scapula pull-ups (palms facing away)
10 ring rows

MOB:

Coach's Choice

Strength/Skill:

4 rounds of complex:
5 (kipping) pull-ups- 3 chest to bar pull-ups - 1 muscle-up

WOD:

5 rounds for time:
7 deadlifts (275/185)
11 box jumps (24/20)

** start with 2 rope climbs, then every 2 minutes until work is done do 2 rope climbs

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Thursday Primal Fitness WOD 10/4/18

WU:

6 min EMOM
- 3 EB Clusters
- 3 sit-up to straddle
- 3 pull-ups

MOB:

Elbows on a box stretch
Wrist stretch

Strength/Skill:

Work up to today's heavy 3 Hang Power Cleans, then do 3x3 @ 90% of today's heavy

WOD:

7 rounds for time:
250 m row
10 burpee-box-jump-overs (24/20)

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Wednesday Primal Fitness WOD 10/3/18

WU:

6 min EMOM
1: :20 sec L-sit hold (rings, box, or floor)
2: 30 DU
3: 10 airsquats/ 10 push-ups

MOB:

Jefferson curls on box 2x10 (slow)

Strength/Skill:

5x up and back Prowler push- heavy

WOD:

21-15-9

OH Squats (115/75)
KBS (53/35)

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Tuesday Primal Fitness WOD 10/2/18

WU:

There and back:
Butt kicks, high knees, bear crawl

2 rounds:
10 monster walks
10 side reach-unders (per side)
5 v-ups

MOB:

BB Trap smash

Strength/Skill:

Warm up to heavy 3 of Clean High Pull (bar to mid-chest) then
3x3 Squat Clean at that weight

WOD:

16 min EMOM

1: 5 DB squat cleans (50/35) + 5 Ring dips
2: 5 Burpees + 5 pull-ups

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Monday Primal Fitness WOD 10/1/18

WU:

7 EMOM
5 V-ups
5 pushups
5 BW Squats

MOB:

Accumulate 2 minutes in squat, then Banded Hamstring Stretch

Strength/Skill:

Box jumps 3X10 then work to max height double (e.g., very short rest between jumps; not rebounding)

WOD:

for time:
50 Back Squats (135 / 95)

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Sunday Primal Fitness 930am Competition WOD 9/30/18

Warm Up
Short lap, then EMOM 6 mins
3 Hang Clean and Push Jerk w/ 2 sec pause in bottom of jerk
3 Superman OR situp to straddle
3 Kipping Pull Up

MOB
Your choice

WOD
A.
Every 3 minutes, for 15 minutes (5 sets):
Full Squat Clean + 2 Front Squats + Jerk

*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 80-85%

B.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce in bottom, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)

Build in weight across the 5 sets - GO HEAVY!

C.
Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1: 12/10 Cals on Rower
Minute 2: 20 Wall Ball Shots (20/14 lbs)
Minute 3: 15/12 Pull-Ups
**scale as required to finish with 15-20 seconds of rest per minute

D.
Accessory work (do individually - not superset - but can be done in any order)
3x12 GHD Hip Ext
3x10/side DB Front Lateral
3x10/side DB Side Lateral

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