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PRIMAL FITNESS WOD JANUARY 31, 2017

Warm Up
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
OHS, 1x20 @60%

WOD
Short Lap
50 Air Squats
Short Lap
50 Wall Balls
Short Lap
50 Slam Balls
Short Lap
50 Situps

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PRIMAL FITNESS WOD JANUARY 30, 2017

Warm Up
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps

MOB
Coach's Choice

Skill
PC + HPC +Full Squat Clean
Work up to heavy 1+1+1
1 Complex @ RM
1 Complex @ 95% RM
1 Complex @ 90% RM

WOD
5RFT:
10 BB Clusters (65/95)
10 Bar-Facing Burpees

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Primal Fitness Barbell Club, 01/29/2017

Warm Up:

Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Banded Monster Walks (below the knee)

Then:
20 Banded Air Squats (below the knee)
20 situps
20 Arm Circles (10 each direction)
20 Alternating Swimmers

Mob:
RollQuads, LAX smash pecs and shoulder compartment

Skill and Accessory, Straight Sets (stick with one weight for each exercise)

  1. Clean DL, 5x10 (about 7 RPE)

  2. Muscle Cleans 5x10 (this is a lot of reps, so stay around 7RPE)

  3. OHS 5x10 (perform each set fast, so 6-7RPE)

  4. Good Mornings 5x10 (on the heavier side of 7-8RPE, WITH GOOD FORM)

Conditioning, FQ:
50 Vups
25 Superman-Bananas
50 In-n-Outs
50 Tuck Jumps

 

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Primal Fitness Brutal WoD: 1/29/2017

Warm Up
Coach Led

MOB
PVC Shoulder Stretches
Pigeon / Pigeon quad stretch
Foam Roll Thoracic/Lumbar Spine

WOD
1. EMOM 8 Mins
   Odd Mins: Up and Back Bear Crawl
   Even Mins: 20 Mountain Climbers (each leg = 1/2 rep)


2. 5 Rounds for Time*
Up and Back DB Farmers Carry (45/35)
10 DB Thrusters (45/35)
Up and Back KB Waiter's Walk, alt arms (45/35)
8 Deadlift (185/125)

*EMOM: Do 3 Burpees

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PRIMAL FITNESS WOD JANUARY 27, 2017

Warm Up
QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM, 
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS

MOB
Coach's Choice

Skill
10:00 EMOM
Odd: Strict Pullups
Even: Kipping Pullups

WOD
4RFQ: 30% BW in each hand
Farmer's Carry Up
5 Box Step-Ups (holding the Farmer's Carry weight, each leg is 1/2)
Farmer's Carry Back

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PRIMAL FITNESS WOD JANUARY 26, 2017

Warm Up
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
Supersets!
A. 3x10 OHS @ 6-7 RPE (these should be performed quickly and deeply, with little rest between sets)
    3x10 Ab Wheel
B. 3x5 each leg OH Lunges @ 6-7 RPE
    3x10 Hanging Leg Lifts

WOD
6:00 Marathon: Back to Back
:30 Jump Lunges
:30 Mountain Climbers

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PRIMAL FITNESS WOD JANUARY 25, 2017

 

Warm Up
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps

MOB
Coach's Choice

Skill
Bench Press, 5x5 Straight Sets @70%

WOD
Tabata: 8 rounds of each exercise, performed for :20, with rest for :10
DB RDL (20% BW in each hand)
Bulgarian Split Squat (Alternating legs between rounds, same weight as RDL)
Jump Squats
Sleeping Crabs (Alternating sides between rounds)

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PRIMAL FITNESS WOD JANUARY 24, 2017

 

Warm Up
QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM, 
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS

MOB
Coach's Choice

Skill
10:00 Planche Progressions

WOD
5 RFQ
OH lunges up the length of the gym (choose: plate, empty or weighted barbell)
5 Burpees
OH lunges down the length of the gym
5 Burpees

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PRIMAL FITNESS WOD JANUARY 23, 2017

 

Warm Up
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
Front Squat, 1x20 @60%

WOD
16:00 AMRAP
10 GHD Hip Extensions
15 Ab Mat Situps
20 KB Swings (35/53)
25 Jump Lunges (each leg counts 1/2)

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Barbell Club, 1/22/2017

Warm up x1

Row 500, then

Up and Back:

Twisting Lunges

Toy Soldiers

Monster Walk

 

Mob: Foam roll quads, lats and shoulders; LAX smash pecs and subscap.

 

Lifts: All out POWER

Find your 80% 1RM for each lift and then:

  1. Deadlift 3x5

  2. Backsquat 3x5

  3. Bench Press 3x5

Super sets:

     D. 3x10 GHD Back Extensions

          3x10 Ring Rows

 

Conditioning:

  • For Time  -

50 Situps

Row 250

50 Air Squats

Row 250

2:00 Elbow Plank

Row 250

50 Alt. Leg Glute Bridges (25 each leg)

Row 250

 

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PRIMAL FITNESS WOD JANUARY 20, 2017

 

Warm Up
Dxs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps

MOB
Coach's Choice

Skill
Snatch Grip Push Press + OHS + 
Snatch Balance 1-1-1
1 Complex @ RM
1 Complex @ 95% RM
1 Complex @ 90% RM

WOD
Conditioning:
4RFT
10 Ring Rows
10 Plyo Pushups - onto a plate (pushup on the floor + pushup on the plate = 1rep)
10 Banded Air Squats
10 Plank Toe Touches
10 In-and-Outs

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PRIMAL FITNESS WOD JANUARY 19, 2017

 

Warm Up
QM:
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM, 
Then:
10 Precision Jumps
10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS

MOB
Coach's Choice

Skill
10:00 EMOM Odd: Ring L-Sits
                      Even: Ring Dips

WOD
Conditioning, FT:
50 Hollow Rocks
50 Sit-ups
50 Single Leg Bridges, each side
25 Strict toes to bar/Knees to elbows

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Primal Fitness WOD January 18, 2017

Warm Up
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
Supersets!
      A.   3x10 GHD Hip Extensions
            3x10 DB Shoulder Flys (7-8 RPE)
      B.   3x10 each arm Chinese DB Row (7-8 RPE)
            3x10 each leg Bulgarian Split Squat, foot elevated on a 45# plate, knee to the ground each rep

WOD
3RFT:
Up and Back Broad Jump Burpees

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Primal Fitness WOD

Warm Up
2xs:
Row 250m
10 Banded Air Squats
10 Banded Monster Walks, each direction
10 Arm Circles, each direction
10 Pushups
10 Situps

Mob: Coach's Choice

Work:
Deadlift, 5x5 Straight Sets @70%

WOD
Tabata: 8 rounds of each exercise, performed for :20, with rest for :10
Ab Wheel
Pyramid Presses
Wall Balls (14/20)
Slam Balls (20/30)


 

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Primal Fitness Workout of the Day, 1/16/2017

Warmup:
QM
Up - Bear Crawl
Back - Alligator Walk
Up - Floor Kongs
Back - Basic QM,
Then:
10 Precision Jumps

10 PVC Pass Throughs
10 PVC Halos
10 PVC OHS

Mob: Coach's Choice

Gymnastic Skills: 10:00 Handstand Practice

WOD: Conditioning
5RFQ, rest as needed between rounds, minimal between exercises:
20 jump lunges
20 jump squats
20 mountain climbers (each leg counts 1/2)
20 pushups
20 ab mat situps

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