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Sunday 930am Competition WoD 6/17/18

Warm Up
3 EB Hang Squat Snatch
3 V Up
3 Kipping Pull Up

MOB
Athlete's Choice

PAST SUPERFIT WORKOUTS TODAY!!

Workout #1

3 Rounds
In 4 Minutes Complete
35 Synchronized Burpees
*Max Rep Snatch W/ Remaining Time*

RULES:  THE WORKOUT WILL BE MADE OF (3) FOUR MINUTE ROUNDS.  AT THE TOP OF EACH ROUND TEAMS WILL COMPLETE 35 SYNCHRO BURPEES.  WITH THE REMAINING TIME OF EACH ROUND, TEAMS WILL COMPLETE AS MANY SNATCHES AS POSSIBLE.  WEIGHTS WILL INCREASE EACH ROUND.

WEIGHTS = 95/65, 115/75, 135/85.  ANY TWO TEAM MEMBERS CAN PERFORM THE BURPEES.  ONLY ONE TEAM MEMBER WILL SNATCH AT A TIME.

Workout #2
In 11 Minutes...

30-20-10
Hang Clean 95/65
Front Rack Lunge 95/65

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold the bar overhead.  When the bar is dropped, athletes must switch.  Score will be total time it takes for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

Workout #3
In 15 Minutes...

8 RFT
15 Calorie Row
12 Synchronized Burpees
9 Pull Ups

Rules: Teams will have 15 minutes to complete the workout.  Teams will split into pairs.  Pairs will alternate full rounds until 8 total rounds are complete.  They will be assessed a one second penalty for each rep not completed within the time cap.

Row: An athlete must stay on the rower until the requisite number of calories are met.  

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Saturday Primal Fitness WOD 6/16/18

Warm Up
EMOM 6 mins
3 EB Cluster
3 Situp to Straddle
Alt: 3 Pull Up / 3 Divebomber

MOB
Pigeon Stretch
Puppy stretch

WOD
With a partner, alternating reps:
BUY IN: 150 Double Unders (each, can be done simultaneously, don't alternate these, you jerks), THEN
6 Rounds:
4 Legless Rope Climb
12 Clean and Jerk (155/110)
24 Burpee Box Jump Over
THEN
CASH OUT: 150 Double Unders (each, can be done simultaneously)

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Friday Primal Fitness WOD 6/15/18

WU:

3 rounds of:
10 jumping squats
5 inchworms
10 banded monster walks (each direction)
bear crawl there and back

MOB:

Banded shoulder stretch
Sit at the bottom of your dip on the rings with feet supporting some of your weight

Strength/Skill:

15 minutes of Muscle-up or kipping pull-up work

WOD:

Tabata: 8 rounds of each exercise, performed for :20, with :10 rest

Chest-to-bar pull-ups
Rest 1 minute
Sit-ups
Rest 1 minute
Seated shoulder presses (75/55)
Rest 1 minute
Jumping back squats (75/55)

Light WOD:

Tabata: 8 rounds of each exercise, performed for :20, with :10 rest

Ring rows
Rest 1 minute
Sit-ups
Rest 1 minute
Seated DB shoulder presses
Rest 1 minute
Jumping air squats

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Thursday Primal Fitness WOD 6/14/18

WU:

100 double-unders then:
3 rounds of:
10 Push-ups
5 Pull-ups
Depth-drop/box jump leap frog (4 boxes)

MOB:

Elbows on box
Smash pecs with LAX ball
Floss triceps

Strength/Skill:

De-load week:

Bench Press
5 @ 60%
5 @ 65%
5 @ 70%

WOD:

16 min AMRAP
10 Hang Cleans (95/65)
15 T2B
15 Front Rack Lunges (95/65)

Light WOD:

16 min AMRAP
7 DB Push Press
10 Knee Raises
10 Lunges

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Wednesday Primal Fitness WOD 6/13/18

WU:

Row 500 then:

3 rounds of:
10 air squats
3 burpees
3 KBS (LIGHT)

MOB:

Elbows on box stretch
Squat Magic

Strength/Skill:

De-load week:

Front Squat
5 @ 60%
5 @ 65%
5 @ 70%

WOD:

7 min AMRAP

15 Cal row
15 Push-ups

** Make sure to record this score!  You'll be doing this workout again in two weeks! 

 

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Tuesday Primal Fitness WOD 6/12/18

WU:

9 min EMOM:
1: 15 boot-strappers
2: 15 quadruped hip extensions (each leg)
3: 30 second handstand hold or walk

MOB:

Foam roll thoracic
Banded loop stretch for hamstrings/calves

Strength/Skill:

De-load week:

Deadlift
5 @ 60%
5 @ 65%
5 @ 70%

WOD:

21-15-9

Burpees
Box jumps

**make sure to record your score! You'll be beating this score in two weeks :-)

Light WOD:

15-10-5

Burpees
Box step-ups (short box)

 

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Monday Primal Fitness WOD 6/11/18

WU:

30 Mountain Climbers
3 Rounds of:
10 Band-Pull-Apart
3 Handstand wall walk-ups
5 V-ups

MOB:

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

Strength/Skill:

De-load week:

Back Squat
5 @ 60%
5 @ 65%
5 @ 70%

WOD:

7 min AMRAP
Ladder: 2,4,6,...etc
FS (105/65)
OTB Burpees (lateral)

Light WOD:

7 min AMRAP
Ladder: 2,4,6,...etc
Air Squats
Burpees

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Sunday Primal Fitness 930am Competition WOD 6/10/18

Warm Up
EMOM 6 mins
-3 EB Cluster
-3 Situp to Straddle
-3 TTB

MOB
Athlete's Choice

A. Oly
E2MO2M 16 mins
-1 Power Clean + 3 Rebounding Push Jerks
-Increase weight each rd

B.  WORK
Every 12 minutes, for 36 minutes (3 Sets):
Short Lap
30 Wall Ball Shots (20/14)
20 Alternating Dumbbell Snatches (50/35)
10 Burpee Box Jump-Overs (24″/20″)
Row 500 meters

C. Uh, active recovery?
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 – 2 Legless Rope Climb
Minute 2 – 8 Ring Dips
Minute 3 – 6 Strict HSPU

D. EAT ALL THE FOOD

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Saturday Primal Fitness WOD 6/9/18

Warm Up
Dynamic warm up (coach-led)

MOB
Pigeon Stretch
Puppy stretch
Sumo Squat

SKILL
12 min EMOM with a partner (alternate at will)
Min 1 - Max tire flip
Min 2 - Max prowler push  
Min 3 - Max American KB swing (53/35)

WOD
AMRAP 20 mins
-Short Lap
-20 Wallball (20/14)
-15 Burpees
-10 Push Press (135/95)

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Friday Primal Fitness WOD 5/8/18

WU:

Row 500 then:

3 rounds of:
5 precision jumps into deep squat
3 burpees

MOB:

Squat Magic
Ankle stretch
Foam roll back

Strength/Skill:

Squat Clean
3 @ 80%
3 @ 85%
3+ @ 90%

** Add 5lbs if you can!

WOD:

5 RFT:
10 Power Snatch (75/55)
Short Lap

Light WOD:

4 RFT:
10 Push press (EB)
Short Lap

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Thursday Primal Fitness WOD 5/7/18

WU:

2 min Double-Under practice

Then 3 rounds of:
5 Burpees
10 Monster walks (each direction)

MOB:

Elbows on box
Wrist stretch
Squat Magic

Strength/Skill:

Front Squat
3 @ 80%
3 @ 85%
3+ @ 90%

**Add 5 lbs is you can!

WOD:

10 min AMRAP
10 CTB pull-ups
10 sumo deadlift high pulls (95/65)

Light WOD:

10 min AMRAP
5 pull-ups (with band or jumping)
5 up-right KB rows

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Wednesday Primal Fitness WOD 6/6/18

WU:

6 min EMOM
5 DB push press (LIGHT)
3 ring rows
3 kip swings

MOB:

Wrist stretch
Banded shoulder stretch
Foam roll thoracic

Strength/Skill:

9 min EMOM
1: 4-6 strict HSPU
2: 4-6 Tricep Dips

WOD:

For time:
100 Wall Ball Shots

Light WOD:

For time:
30 Air squats
30 DB Push press

 

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Tuesday Primal Fitness WOD 6/5/18

WU:

100 double-unders then:
3 rounds of:
10 Push-ups
5 Pull-ups
3 burpee-broad-jumps

MOB:

Elbows on box
Smash pecs with LAX ball
Floss triceps

Strength/Skill:

Bench Press
3 @ 80%
3 @ 85%
3+ @ 90%

**Add 5lbs if you can!

WOD:

For time
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
Power Cleans (135/95)
Pistol squats

Light WOD:

For time
8-7-6-5-4-3-2-1
Ring rows
DB Push Press
Air squats

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