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Tuesday Primal Fitness WOD 4/24/18

WU:

30 Mountain Climbers
3 Rounds of:
15 DB Push-Press (light)
10 Band-Pull-Apart
3 Strict Pull-ups
5 V-ups

MOB:

Smash lats with LAX ball
Elbows on box stretch
Banded shoulder stretch

Skill/Strength:

E2MO2M 10 min
Push Press 10 @ 65-70%

WOD:

Mary

20 min AMRAP
5 HSPU
10 Pistol Squats
15 Pull-ups

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Monday Primal Fitness WOD 4/23/18

WU:

3 rounds of:
Depth-drop/box jump leap frog (with 4 boxes)
5 inchworms
10 banded monster walks (each direction)
bear crawl there and back

MOB:

Squat Magic
Hip-flexor wall stretch
Ankle stretch
Foam roll back

Skill/Strength:

Backsquat 1x20 @65%

WOD:

E4MO4M for 16 min
14 Cal Row
10 DL (225/155)
14 Cal Row

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Primal Fitness - 930AM Competition WOD 4/22/18

Warm Up
EMOM 6 Mins
3 EB Snatch Grip Romanian DL (to below Knee)
3 EB Hang Snatch Pull
3 EB Hang Squat Snatch
5 Kip Swing

MOB
Athlete's Choice

WOD

A. Snatches - set a clock for 27 minutes
Every minute on the minute for 3 minutes (3 sets):
High Hang Power Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Full Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps (80%)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 @ Increasing weight to today's max

B. Bringing Back a Classic with a Twist
With a partner, you go, I go
3-3-6-6-9-9-6-6-3-3
Clean and Jerk (185/135)
Front Squat (185/135)
Bar Muscle Up

*Partner holds double KB (53/35) in front rack while other partner goes

Time cap: 15 mins

C. BURNER
Two sets for times of:
50/40 Cal Row
50 Wall Ball Shots (20/14)
40 Alternating Dumbbell Snatches (50/35 lbs)
30 Pull Up
20 HSPU
100 Double Unders
Rest 5 minutes

D. NAP

 



 

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Saturday Primal Fitness WOD - 4/21/18

Warm Up
Coach Led / PVC work

MOB
Banded Hamstring
Banded Shoulder
Down Dog/Up Dog

Skill
EMOM 10 mins
Min 1 - 2x Down and back DB waiter's walk
Min 2 - 10 GHD Hip Extension

WOD
20 min AMRAP w/ a partner
Run 200m (to church gate and back)*
6 Clean & Jerk (155/115)
12 Burpee to a 6" Target
18 American KB Swing (53/35)
*Alternate rounds, but both partners run together each round

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Primal Fitness WOD 4/20/2018

WU:
Coach's Choice

MOB:
Dependent on Lift
DL: Pidgeon, Glute
hamstring smash
Squats: Squat magic,
olympic wall stretch
Press: Passthroughs, Halos,
shoulder smash

Skill/Strength: PAW

WOD:
4 Rounds
20 Thursters (75/55)
10 Ring Dips
20 Push Ups
25ft Handstand Walk
(sub :30s HS Hold)

Progress assessment week: Athletes choose which lifts they will reassess. Recommended
lifts are as follows: Deadlift, Front Squat, Back Squat, Snatch, Clean, OHP, Push Press, Push Jerk, 500m Row.

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Primal Fitness WOD 4/19/2018

WU:
Coach's Choice

MOB:
Dependent on Lift
DL: Pidgeon, Glute
hamstring smash
Squats: Squat magic,
olympic wall stretch
Press: Passthroughs, Halos,
shoulder smash

Skill/Strength: PAW

WOD:
"Roy"
5 Rounds
15 Deadlifts (225/155)
20 Box Jumps
25 Pull Ups

*30min Cap

Progress assessment week: Athletes choose which lifts they will reassess. Recommended
lifts are as follows: Deadlift, Front Squat, Back Squat, Snatch, Clean, OHP, Push Press, Push Jerk, 500m Row.

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Primal Fitness WOD 4/18/2018

WU:
Coach's Choice

MOB:
Dependent on Lift
DL: Pidgeon, Glute
hamstring smash
Squats: Squat magic,
olympic wall stretch
Press: Passthroughs, Halos,
shoulder smash

Skill/Strength: PAW

WOD:
40-30-20-10
Med Ball Cleans (20/14)
Sit Ups

Progress assessment week: Athletes choose which lifts they will reassess. Recommended
lifts are as follows: Deadlift, Front Squat, Back Squat, Snatch, Clean, OHP, Push Press, Push Jerk, 500m Row.

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Primal Fitness WOD 4/17/2018

WU:
Coach's Choice

MOB:
Dependent on Lift
DL: Pidgeon, Glute
hamstring smash
Squats: Squat magic,
olympic wall stretch
Press: Passthroughs, Halos,
shoulder smash

Skill/Strength: PAW

WOD:
200 Double Unders
5 Rounds for Time
5 Power Clean (155/115)
10 Toes to Bar

Progress assessment week: Athletes choose which lifts they will reassess. Recommended
lifts are as follows: Deadlift, Front Squat, Back Squat, Snatch, Clean, OHP, Push Press, Push Jerk, 500m Row.

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Primal Fitness WOD 4/16/2018

WU:
Coach's Choice

MOB:
Dependent on Lift
DL: Pidgeon, Glute
hamstring smash
Squats: Squat magic,
olympic wall stretch
Press: Passthroughs, Halos,
shoulder smash

Skill/Strength: PAW

WOD:
400m Run
50 Ring Row
50 Push Up
400m Row
50 Sit Up
50 Squats
400m Run

Progress assessment week:
Athletes choose which lifts they will reassess. Recommended lifts are as follows:
Deadlift, Front Squat, Back Squat, Snatch, Clean, OHP, Push Press, Push Jerk, 500m Row.

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Primal Fitness 930am Competition WOD - 4/15/18

Warm Up
EMOM 6 mins
-3 EB Pause OHS
-3 Situp to Straddle
-3 Pull Up

MOB
Athlete's Choice

WOD

A.
In 20 minutes or less, build to today’s 1-RM Box Squat

B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead 3-sec Pause Squat x 5 reps

Build over the course of the 5 sets

C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 14 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
Minute 2 – 10 Walking Lunges with Double Front Rack Kettlebells (53/35)
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

Immediately followed by…

Three rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Walking Lunges with Double Front Rack Kettlebells (53/35)
10 Burpee Box Jump-Overs (24″/20″)

D. Accessory
3x10 Close Grip Chin Up
3x8/side DB Z-Press

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Primal Fitness WOD 4/13/2018

WU:
Dynamic Warmup
Then:
3 Rounds
10 Scapular Pull Ups
10 Scapular Push Ups
5 EB Snatch Balance

MOB:
Squat Magic
10 Pass-through
10 Halo
Foam roll thoracic

Skill/Strength:
OHS
75% x5
85% x3
95% x1+

WOD

Ascending with a Partner
AMRAP 10
2 Wallball (20/14) Partner 1
2 Synchro Burpees
2 Wallball (20/14) Partner 2
2 Synchro Burpees
4 Wallball (20/14) Partner 1
4 Synchro Burpees
4 Wallball (20/14) Partner 2
4 Synchro Burpees
6 Wallball (20/14) Partner 1
6 Synchro Burpees
6 Wallball (20/14) Partner 2
6 Synchro Burpees
...

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Primal Fitness WOD 4/12/2018

WU:
Dynamic Warmup
Then:
3 Rnds Cindy

MOB:
10 Pass-through
10 Halo
Shoulder Smash

Skill/Strength:
OHP
75% x5
85% x3
95% x1+

WOD:
8min
Long Lap
In remaining time
AMRAP
2 Rope Climp
4 Push Jerk (135/95)

** Rest 2 Mins**

8Min AMRAP
Long Lap
AMRAP
3 Clean and Jerk (135/95)
7 Toes to bar

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Primal Fitness WOD 4/11/2018

WU:
Long Lap (1000m Row)
3 Rounds
10 Bootstrappers
10 Scapular Pull Up

MOB:
Pidgeon Stretch
Glute/Ham Smash
Wrist Stretch

Skill/Strength:
Deadlift
75% x5
85% x3
95% x1+

WOD:
AMRAP 12
40 Situps
60 Double Under
20 Burpees
10 Muscle Ups

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Primal Fitness WOD 4/10/2018

WU:
EMOM 6
3 EB Pause Front Squat
3 SitUp to Stradle
3 Pull Up

MOB:
Squat Magic
Front Rack Stretch

Skill/Strength:
Front Squat
75% x5
85% x3
95% x1+

WOD:
Fran
21-15-9
Thursters (95/65)
Pull Ups

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Primal Fitness WOD 4/9/2018

WU:
Snatch Warm Up
3x through w/ EB
3 Down to low hang
3 Low hang to high hang
3 Snatch high pull
3 Muscle Snatch
3 Power Snatch
3 Snatch Grip Push Press

MOB:
Squat Magic
10 Pass-through
10 Halo
Foam roll thoracic

Skill/Strength:
15 Mins
Find 1 RM snatch

WOD:
50 Squat Snatch (95/65)
EMOM 4 Burpees

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