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Primal Fitness WOD 2/21/18

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

MOB:
Squat Magic
10 Pass-through
10 Halo
Front Rack Stretch

Skill/Strength:
15 Mins to find heavy
1+1+1
Power Clean
Hang Squat Clean
Push Jerk

WOD
75 Wall Balls (30/20)
Every time you break, row 12/10 cals

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Primal Fitness WOD 2/20/18

Warm Up:
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
80% x5
85% x5+

WOD:
30-20-10
KB Swing (70/44)
TTB

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Primal Fitness WOD 2/19/18

Warm Up: 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
80% x5
85% x5+

WOD: AMRAP 9
8 C2B Pull Ups
30 Double Unders

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Primal Fitness 930am Competition Training WOD - 2/18/18

Warm Up
Dynamic warm up then EMOM 6 mins:
-3 EB Snatch Balance
-3 Situp to Straddle
-3 Divebomber Push Up

MOB
Athlete's Choice

A. Snatchy Snatch Snatch
E2MO2M for 16 mins, building in weight to today's max for complex
Power Snatch + Hang Squat Snatch + Snatch Balance
 

B.  Climb and Clean
5-4-3-2-1
Rope Climb*
Clean and Jerk**
*Rounds 5, 4 normal; Rounds 3-2-1 legless
**Increase weight each round
Men - 135, 155, 175, 195, 205
Women - 95, 105, 115, 125, 135

C. Fine We Can Row, Ok?
30s on, 30s off row for 14 minutes
Score = Total Cals

D. Time Permitting Accessory
3x10 Chin Up + 3x10 Ring Dip Superset (weighted if you'd like) because it's time to get *Swole, My Bros*



 

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Primal Fitness Saturday WOD - 2/17/18

Warm Up
Coach Led

MOB
Banded Shoulder

WOD
With a partner, 3 rounds for time
-Short Lap w/ Medball
-40 Wallballs
-20 HSPU (Scale: Box Pike Push Up)
-10 Clean and Jerk (155/110)

*If you break med-balls, 5 burpee penalty

When the clock hits 25 mins
Death by burpees



 

 

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Primal Fitness WOD 2/16/18

Warm Up:
Coach's choice

MOB:
Couch Stretch

Strength/ Skill: 
Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime

WOD:
For Time:
25-20-15-10
Toes to Bar
 Power Snatch 75/55lbs

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Prima Fitness WOD 2/15/18

Warm Up:
9 min EMOM
1- 5/side SL RDL
2- 15 steps each direction Monster Walk
3- :20 KB forearm side plank

MOB:
Banded Hami distraction

Strength/ Skill: 
Super Set
1A) 4X6 Dual Arm KB Front Squat Tempo 3331
1B) 4X6 Staggered Stance KB DL Tempo 2020 rest 1min

WOD:
Continuous Work (11 min total) 
3 min Row
1 min KB front rack 90 degree squat hold
3 min KB Burpee box step up
1 min Goblet Wall Squat
3 min DNG Farmers Carry

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Primal FitnessWOD 2/14/18

Warm Up:
3 Rounds:
Row 200m
15 Push Ups

MOB:
Athletes Choice

Strength/ Skill: 
3 sets:
Bench rows with DBs x 8-10 @ 30×1
Russian twists x 30-40 reps med ball
Hamstring curls x 10-15 reps (band or med-ball)
 

WOD:
AMRAP 3 Minutes
25 Back Squats 185/125lbs
Max Dumbbell Box Step Ups 24/20″ 35/25s in remaining time
Rest 2:00
AMRAP 3 Minutes
25 Deadlift 185/155lbs
Max Dumbbell Box Step Ups in remaining time
Rest 2:00
AMRAP 3 Minutes
10 Clean and Jerk 185/125lbs
Max Dumbbell Box Step Ups in remaining time

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Primal Fitness WOD 2/13/18

Warm Up:
3 Rounds:
Row 500m
15 Good Mornings 75/55lbs
10 Pull Ups or ring rows

MOB:
Banded Ankle MOB

Strength/ Skill: 
15 mins to bulid in weight
Complex 1+1+1+1
Power Snatch
Hang Power Snatch
Squat Snatch
Hang Squat Snatch

WOD:
5 rounds
8 Hang Power Cleans 155/105
12 TTB
50 DU

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Primal Fitness WOD 2/12/18

Warm Up:
Every 90 seconds for 12 minutes (2 sets of each):
Station 1: 60 seconds of reverse snow angels (slow and controlled)
Station 2: 60 seconds of side plank hold (left)
Station 3: 60 seconds of band pull-aparts
Station 4: 60 seconds of side plank hold (right)

MOB:
LAX Ball Shoulder

 WOD:
6 Rounds  
Short Lap /500m Row
5 MU (10 CTB)
10 Big Box Jumps 24/30

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Primal Fitness - 930am Competition Training 2/11/18

Warm Up
EMOM 9 mins
1 - 7 Burpee PullUp
2 - 10 Med Ball Clean
3 - 10 Light SA DB OH Lunge (total)

MOB
Athlete's Choice

A. Superset 1
-3x3 Strict Ring Muscle Ups
-3x8 BB Glute Raise from floor

B. Superset 2
-3x10 DB Bench Press
-3x10 DB Row (leg on bench)

 C. EMOM and on and on and on until you're done
EMOM 30 minutes (6x)
1 - 5 Ground to Overhead (155/110)
2 - 10 Chest to Bar Pull Up
3 - 12 HSPU
4 - 12 TTB
5 - 10 Burpee Box Jumps

D. Naps on naps on naps and/or snacks on snacks on snacks
 

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Primal FitnessWOD 2/9/18

Warm Up:
3 Rounds:
10 Strict Pull Ups
20 Overhead Walking Lunge Steps with Empty Bar
10/12 Calorie Row

MOB:
banded hip ext on rig

Strength/ Skill: 
Every 3 Minutes
Complete 1 Set Max Rep Touch and Go Clean (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%

WOD:
6 min AMRAP
18 DB Snatch 55/35
9 burpee box jump overs 20/24

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Primal Fitness WD 2/8/18

Warm Up:
Floss Hips
3 Rounds:
15 Light Good Mornings
Run Short Lap

Strength/ Skill: 
Front Squat 40 Reps For Time @ 60%
Rack/Unrack Anytime

WOD:
10 Rounds:
2 Rope Climbs
2 Squat Clean Thrusters 135/95

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Primal Fitness WOD 2/7/18

Warm Up:
Coach's Choice

MOB:
Banded shoulder ROM on rig

Strength/ Skill: 
1A)BB Z Press 4X5 (mod heavy) https://youtu.be/wF0Och9eq28 
1B) Strict Dips 3X6
(if dips are solid then use tempo 21X1)

WOD:
4 sets:
:60 row @ mod pace
10 DB DL (heavy for you)
DNB QM - controlled and slow can add plate
50 DU/100 Single
Rest 2 min bwt. sets

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