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Primal Fitness 05/26/17

Warm Up:
Dynamic Up & Back:
High Knees Up, Butt Kicks Back, Dynamic Squat Magic + 3 Air Squats Up, Inchworms Back, Karaoke

Mob: LAX ball Deltoid Smash, Banded OH Distraction

Strength/Conditioning:
9:00 EMOM
odd: 4-6 strict HSPU
even: 4-6 Tricep Dips (on a bench, amp it up with feet elevated on another box or bench)

WOD:
Tabata
Row cals
Plate Plyo Pushups
Static OH Plate Hold
Supine Flutter Kicks

 

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Primal Fitness WOD 05/25/17

Warm Up:
Long Lap, Then: 3 Rounds
10 Quadraped Hip Extension/each leg
30 Forearm Plank
10 Side Plank Reach Unders
10 Scap Pushups

Mob: Foam Roll Lats, Wall Hip Flexor Stretch

Strength/Conditioning:
A. 3x10 Bottoms Up KB Press, each arm
B. 3x10 Banded Lat Pull Down
C. 3x1:00 DB Bulgarian Iso Squat, each leg (rest up to 1:00 between sides)

WOD:
4RFQ (rest as needed):
12 BB weighted GMs (7-8 RPE)
12 GHD Situps
12 DB Skull Crushers (7-8 RPE)
12 DB Serratus Pullovers (7-8 RPE)

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Primal Fitness WOD 05/24/17

Warm Up:
9:00 EMOM
1st: 250 Row
2nd: 5 Jefferson Curls
3rd: 10 Pullups

Mob: Sink Mob with Barbell; Banded Hip Distraction

Strength/Conditioning:
Bench Press 5x5 @ 70% (15 minutes)

WOD:
12:00 HIIT :50 work, :10 rest  
L DB Box Step-Ups
Box Jumps  
R DB Box Step- Ups
KB High Pulls
 

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Primal Fitness WOD 05/23/17

Warm Up:
Shuttle Run x 3
Then Up & Back: QM, Monster Walk, Broad Jumps

Mob: Elbows on the box; Pigeon on the box

Strength/Conditioning:
12:00 EMOM
Odd: 6-8 Ring Dips
Even: 4-6 Supine Double KB Situps, with 2 Press

WOD:
E2O2M 24:00
8 Snatch-Grip RDL (7-8RPE)
12 Ab Roll Out
8/each SA DB Row
20 RNT Banded Glute Bridges (band above knee and push out towards band when you lift your hips)

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Primal WOD Fitness 05/22/17

Warm Up:
9:00 EMOM
1st: 20 Double Unders
2nd: 10 SL RDL
3rd: 10 WBs

Mob: Foam Roll Quads; LAX ball posterior shoulder smash, LAX ball bottom of the foot

Strength/Conditioning:
Front Squat 1x20 @ 65%

WOD:
5 Rounds For Time:
10 Power Snatch (55/75)
Short Lap

 

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Primal Fitness 930am Competition WoD - 5/21

Warm Up
Dynamic warm up then
EMOM 8 mins
-3 EB Snatch Balance
-3 Situp to Straddle
-3 Divebomber Push Up

MOB
Roll everything, Lax ball lats and shoulders, calf stretch on wall/rig

A. C+J Madness - Total of 18 mins
-EMOM 6 mins - Clean Pull + Full Clean --> Increasing weight to today's max
-Rest 1 min and rack the bar
-EMOM 6 mins - Split Jerk --> Increasing weight to today's max
-Rest 1 min and unrack the bar
-EMOM 4 mins - Clean and Jerk

B. Gymnasty
- EMOM 10 mins
   -Odd - 4/3 strict Ring Muscle Up (sub pull up/dip)
   -Even - One gym-length HS walk (sub :40 hold)

C. GO (Modified Mainsite WOD)
-AMRAP 20 mins
-Run short lap
-20 GHD Sit Ups
-15 Pull Up
-10 OHS (115/85)
*If GHD is occupied, switch order, just make sure you do them before running again

D. Accessory
 -
3x Superset
 - Alternating Single Arm DB Bench Press x 8 (per arm)
 - Alternating Single Arm DB Bicep Curl x 8 (per arm)


 

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Primal Fitness 3PM Competition Open Gym - 5/20

Warm Up
Run Short Lap
EMOM 6 mins
- 3 EB Snatch Balanace
- 3 Superman
- 3 Inchworm Push Up

MOB
Roll quads and lats, banded hamstring

LIFT
3+2+1 Press + Push Press + Power Jerk
6 sets, increasing weight

WOD (Main Site, 5/9/2017)
For time:
150 single unders
20 Bar Muscle Ups (sub pull ups + dips)
10 Squat Cleans (115/85)
150 single unders
15 Bar Muscle Ups
15 Squat Cleans
150 single unders
10 bar muscle ups
20 squat cleans
150 single unders

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Primal Fitness WOD 05/19/17

Warm Up:
C&J Warmup:
PVC Front Rack into 10 PVC Passthroughs, Halos, GMs, Front Squats
6:00 EMOM Empty Bar Bell  (take your time work on good postions)
3 Clean Grip RDL  
3-Position Clean Pull: Pull from mid shin, then top from the knee, then high hang to pull) 
3 Power Clean

Mob: Elevated (prone on bench) LAX Ball Pec/Shoulder Compartment Smash,
BarBell on the rack Trap Smash

Strength/Conditioning:
C&J Complex (18:00 to build to heavy complex)
1 PC +2 Push Jerk, then 2 de-loads (95%, 90% of today's complex)

WOD:
12:00 AMRAP
10 Thrusters (95/65#)
2/10 Cal Row

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Primal Fitness WOD 05/18/17

Warm Up:
Dynamic Up & Back: High Knees Up, Butt Kicks Back, Dynamic Squat Magic + 3 Air Squats Up, Inchworms Back, Over Unders Up & Back

Mob: :60/side Banded Shoulder Distraction
:60 sec/side LAX Ball Smash Hip Flexors

Strength/Conditioning:
10:00 EMOM
odd: 2 Lateral Wall Walks
Even: 10 Arch to Hollow Hold (of each, on the rig)

WOD:
16:00 Tabata
Box Jumps
In-n-Outs
Hollow Hold
Pyramid Presses

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Primal Fitness WOD 05/17/17

Warm Up:
500m Row,
Then 3 Rounds 10 Quadraped Hip Extension/each leg
:30 Forearm Plank
10 Side Plank Reach Unders
10 Scap Pushups"

Mob: Foam Roll Quads, Hams, Hips!

Strength/Conditioning:
A. 3x10 Quad Squat (50%, narrower stance, extend to 1/4 squat, NOT FULL EXT)
B. 3x10 Weighted BB GMs (7-8 RPE)
C. 3x10 BB Weighted Lying Hip Abduction

WOD:
7:00 AMRAP
Ladder: 2,4,6,...etc
Front Squa (105/65#)
OTB Burpees

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Primal Fitness WOD 05/16/17

Warm Up:
9:00 EMOM
1st: NJ Sprint
2nd: 5 KB Jefferson Curls, off box  
3rd: 10 Wall Balls

Mob: Foam Roll Posterior Chain,
:60/side Wall Hip Flexor Stretch,
2 rounds of Up Dog
 

Strength/Conditioning:
Deadlift 5x5 @70% (15 minutes)
3-5 press ups in between sets (lay on belly press chest up, release through low back) 

WOD: 15:00 HIIT -- :10 rest, :50 work
Wall Balls 20/14
Russian KB Swings
L. KB Oblique Side Bends
R. KB Oblique Side Bends
Med Ball Russian Twists

 

 

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Primal Fitness WOD 05/15/17

Warm Up:
Shuttle Run x 3
Then Up & Back: QM, Monster Walk, Broad Jumps

Mob: 6 rounds of Cat/Cow and Then 1:00 Pigeon/side
 

Strength/Conditioning:
8:00 EMOM
Odd: Ring L-Sit (:30-:0:45)
Even:30-:45 sec Handstand Hold

WOD:
Two Teams, I go - You go
10 Rounds each:
DNB Prowler (50#/90#)
7 T2B

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Sunday Panda Training Camp 05/14/17

Warmup:
9 min EMOM (3 Sets):
Handstand Shoulder Shrugs X20 reps
Weighted Hanging Knee Raises X10-12 reps
Plank Shoulder TapsX 20 reps
Then:
10X's (5 each side) kick up to handstand. Followed by max effort Handstand hold X3 attempts

Mob:
Banded Wrist Distraction. Flexion Wrist. Stretch. Foam roll Quads

WORK:
A.Three sets: 
Jerk Balance x 3 reps @ 45-55% of 1-RM
Rest as needed

B. Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed

C. Ten rounds for time of:
8 Bar Facing Burpees Over the Barbell
8 Toes-to-Bar
8 Thrusters (95/65 lbs)

D. Four sets of:
Dumbbell Skull Crushers x 8 reps
Rest as needed
Supinated-Grip Strict Pull-Ups x 6-8 Reps @ 2111 (negatives, 2 sec on the descent)
(add weight to make it difficult at the assigned tempo)
Rest as needed

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Primal Fitness WOD 05/12/17

Warm Up:
9:00 EMOM
Min 1: NJ Sprint
Min 2: 10 DumbBell Single Leg Romanian Dead Lift
Min 3: 10 Pullups

Mob: 90 sec. Banded Oly Wall Squat
 90 sec Barbell  Sink Mob (Chest Opener, BB from the rack)

Strength/Conditioning:
Backsquat 1x20 @ 65%

WOD:
21-15-9
Hang Cleans (85#/135#)
Pullups

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Primal Fitness WOD 05/11/17

Warm Up:
Row 500 Then
PVC Front Rack, each arm, into 10 PVC Passthroughs,Halos,GMs, OHS
6:00 EMOM w/ Empty Bar
Min 1 -3 Dip-Drive-Shrug
Min 2-3 Dip-Drive-Shrug-Muscle Snatch
Min 3-3 Snatch Balance 

Mob:2 min/side LAX Ball Posterior Shoulder Smash

Strength/Conditioning:
Snatch Complex:
1 Power Snatch + 2 OHS, 18 minutes to today's heavy 1+2
Then 2 de-load sets @95%, @90% of today's heavy complex

WOD:
12:00 HIIT (:50 work, :10 rest)
KB Snatch, Left Side
KB Snatch, Right Side
KB Goblet Squat

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