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Primal Fitness 7/25/17

Warm Up:
Long Lap
Then 3 Rounds:
10 Qudraped Hip Ext.
:30 sec Hollow Hold/ Hollow Rock
10 Air Squat
10 Push Ups

Mob: 
2 min/side LAX int/ext shoulder rotation
10 Banded Pass throughs

Strength/Skill:
A) BTN Strict press @4112 5,5,5,3,3,3 rest 60 sec between sets.
B) Kneeling SA Arnold Press @2112 4X6/side
C) SA KB FW 4X DNB

 WOD:
5 Rounds
2 Rope Climbs/ 3 get ups
8 KB Rows @2311
Elevator Chin up hold :10 at the top :10 mid :10 hang
20 Russian Twists w/ Med ball

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Primal Fitness WOD 7/24/17

Warm Up:
9:00 EMOM
1st: NJ Sprint
2nd: 10 BB Good Mornings
3rd: 10 Ring Dips

Mob: 
2 min/side BB Quad smash

Strength/Skill:
Backsquat-
3X5  Take 90% of 1RM then 5@65%, 5@75%,  5+@85% 

 WOD:
16Min HITT
Burpee Box Jump 20'/24'
Handstand Hold
DB Power Cleans 25/45
DB RDL 25/45

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Primal Fitness - 7/23 Sunday Competition Training (930am)

Warm Up
EMOM 6 mins
3 EB Snatch Balance
3 Sit Up to Straddle
3 Dive-bomber Push Up / 3 Pull Up (alternate each min)
 

MOB
Athlete's Choice
Be sure to stretch hamstrings / shoulders to extended positions for oly lifts

 

A. Snatch Balance Complex
E2MO2M 16 minutes (8 sets)
Hang Snatch + Snatch Balance + Overhead Squat
Build in weight over sets

B. Strength
Front Squat with Bands or Chains
Find 5RM with 2 sec pause at bottom
Two drop sets at -5% and -10% of today's 5RM
15 mins to complete

C. WORK
Buy in: Up and Back HS Walk (sub 1 min HS hold)
Three Rounds for Time:
7 Deadlifts (135/95)
6 Cleans (135/95)
5 Snatches (135/95)
7 Pull Up
6 Chest to Bar Pull Up
5 Bar Muscle Up
Cash Out: Up and Back HS Walk (sub 1 min HS hold)

D. Time Permitting Accessory Work
Superset
3x10 Tricep Band Push Downs
3x10 GHD Hip Ext
3x8 Heavy DB Shrug
Rest 60sec

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Primal Fitness 7/21/17

Warm Up:
3 Rounds of Cindy
2X's 500m row @ 1:59/1:52 pace
rest 1 min between sets

Mob: 
LAX Ball Smash Shoulder Compartment
:90 WHFS

Strength/Skill:
A. 3X 8 side RNT (band) Rev Lunge: w/DB's
rest 2 min
B. 3 sets: 10 DB RDL @3111 20m sled push 30 sec jump lunges rest 1 min 

 WOD:
5 sets
:20 sec wall facing HS hold
12 alt. step ups
25 single unders

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Primal Fitness WOD 7/20/17

Warm Up:
9:00 EMOM
1st: 20 Double Unders/ 40 Singles
2nd: 5/side Bottoms Up KB Press
3rd: 10 Wall Balls

Mob: 
:90 sec OLY Wall Squat
Squat magic

Strength/Skill:
OHS 1X20 @65% + 10#'s

WOD:
Tabata:
TTB
Goblet Squat
Alt L/R Side SA DB Cross Body Snatch
Plank Ups

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Primal Fitness 7/19/17

Warm Up:
500m Row
10 PVC: Pass Throughs, Halos, leg swings, Good Mornings
6 min EMOM
Min 1 12 EB RDL
Min 2 8 Muscle Clean
Min 3  3- 5 sec pause (bottom) FS

Mob: 
Banded Front rack mob on rig
:60 elbows on the box

Strength/Skill:
EMOM for 10 min
Hang Clean + Front Squat
Bulid to todays heavy

 WOD:
Every 5 minX 3 (Sprint)
100 DU's/ 100 Single's
500m Row/ 400m Row

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Primal Fitness WOD 7/18/17

Warm Up:
5 min Ladder agility Drills
2 X's:
5 Burpees to 5 Controlled kip swings
5 push ups to Bear Crawl DNB

Mob: 
2 min/side KB Achilles lower calf smash
10 Slooow Banded Pass thru's

Strength/Skill:
Super Set
A. SA KB OHS – barefoot, turn and look at the kb like TGU, come on toes as needed @32X1; 2-3/arm x 4 sets; rest as needed
B. :45 plank hold on rings

WOD:
5 Rounds:
10 Box Jumps 20/24'
10 HSPU/Pike Push Up
10 CTB/Ring Row

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Primal Fitness WOD 7/17/17

Warm Up:
Long Lap
3 Rounds:
10 Qudraped Hip Ext.
:30 Hollow Hod/ Hollow Rock
10 Air Squat
10 Push Ups

Mob: 
Foam Roll Quads
:60 pigeon/side
:60 Down Dog- active shoulder


Strength/Skill:
Super set:

 3X8 Dual Arm KB (or DB) Kneeling push Press
 3X5 Dual Arm KB Clean to 8 Front Rack Rev. Lunge (choose a heavy DB weight)
 3X:20/side SA Ring Plank Hold
rest: 60 sec  

 WOD:
8:00 Min AMRAP
250m ROW
10 DB Thrusters 25/45#

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0930 PrimalPandaTrainingCamp, 07/15/17

Warm Up:
Short Lap, then
Bear Crawl Up
High Knees Down
Toy Soldiers Up
Karaoke Down
Monster Walks Up and Down

Mob: Dynamic Mobility -- PVC pass throughs, Halos, SLOW; EB Front Squats, Front Rack; Down Dog

WORK.
A. Superset 1, rest as needed between sets:
    
Clean or Snatch Grip Deadlift, 3x8 (60% 1RM)
    Clean or Snatch Grip Shrug (same weight as above, from the floor), 3x8
B. Superset 2, rest as needed between sets:
    Clean or Snatch Grip High Pull, 3x8 (60% 1RM)
    Power Clean or Power Snatch, 3x8 (60% 1RM)
C. 4 RFT:
    50 DUs
    25 Mountain Climbers (each leg counts 1/2)
D. Conditioning, FQ:
     SA DB/KB OH Lateral Lunges, 3x10
     DB/KB Serratus Pullovers, 3x10
     SA DB ROW, 3x10 each arm
     
 

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Primal Fitness WOD 7/14/17

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

Mob: 
Foam erry thang
Wall hip flexor stretch

Strength/Skill:
Bench 3X12 @ 50% 1RM
Back Squat 3X12 @ 50%
Deadlift 3x12 @ 50%

 WOD:
12:00 min HITT
Jumping lunges
Plank burpees
High knees
Flutter kicks

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Primal Fitness WOD 7/13/17

Warm Up:
Shuttle Run x 3
Then Knee hugs down, Drinking Birds back, bear crawl down, high skips back, 5 air squats then high knees, 3 burpees then butt kick back

Mob: 
Mob what ales ya

WOD:
"Cindy"
20 min AMRAP 5 pull ups 10 push ups 15 air squats

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Primal Fitness WOD 7/12/17

Warm Up:
9:00 EMOM
1st: 250 Row 2nd:
10 SL RDL
3rd: 10 Pull Ups

Mob: 
banded hami distraction, door way mob

Strength/Skill:
Super Set
3X12 EB or PVC Sott's Press
3X12 bandy pull aparts

 WOD:
Warm up to 60%
Then: expolsive -rip off the floor sets of 4X15 Dead lift @60% Rest 1min between sets. Mile Run

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Primal Fitness WOD 7/11/17

Warm Up:
Snatch Warmup: Row 500
Then PVC Front Rack, each arm, into 10 PVC Passthroughs,Halos,GMs,OHS
Empty Bar 6:00 EMOM
6 Dip-Drive-Shrug-Muscle Snatch
6 Over Head Squat
6 Snatch Balance

Mob: 
BB smash shoulder int/ext rotation

Strength/Skill:
Set 1- 5 reps w/ EB
Set 2 -3 reps @ 75/55
Snatch Grip RDL
Snatch Pull
Below the knee Muscle Snatch
OHS Snatch
Push Press
Drop Snatch

 WOD:
"Annie"
40-30-20-10 DU's AB Mat sit up

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Primal Fitness WOD 7/10/17

Warm Up:
Dynamic Up & Back:
Walking Knee Hug down, Drinking bird back, Bear Crawl down, high skips back, 5 squats then high knees down, 3 Burpees then butt kicks back, 

Mob: 
LAX ball pos. sho. smas/ LAX hip flexor-prone

Strength/Skill:
10 min EMOM
6-8 ring push ups
8-10 back/worth ring see saw

 WOD:
3 Rounds For Time  
DNB Burppe Borad jumps
Cash out 20 Alt. HS kick ups

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Primal Fitness - Sunday 7/9/17 930AM WOD

Warm Up
Dynamic warm up, then
EMOM 6 mins
-Hang Squat Snatch w/ EB
-3 Strict TTB - no swinging!
-3 Divebomber Push Up

MOB
Static hamstring stretches
Band pass throughs + banded shoulder stretches
Smash it ALL

A. LIFT
Every 2 mins for 8 mins (4 sets)
-1 Full Snatch + 2 OHS, increasing weight

Then drop down to 65% 1RM snatch, every 2 mins for 8 mins (4 sets):
-Snatch Doubles, increasing weight

B. SQUATS ON SQUATS
4x3 Back squats with 5 sec pause at bottom, straight sets at ~70-75% 1RM

C. BURN
Three Rounds for Time
-50 Double Unders
-12 Hang Squat Cleans - 155/105
-9 STRICT HSPU
Cash out: 75 cal row

D. Accessorize
3x Superset
-Bicep Hammer Curls - 8 reps per arm
-Weighted Ring Dip - 6 reps, target weight @ 25-30% BW
-15 GHD Sit Up
Rest between, not during sets approx 90 seconds


 

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