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Primal Fitness WOD 11/15/2018

Warm Up
-100 Double Unders/Practice
-Up and Back Dynamic Warm Up (Coach's Choice)
-25 Air Squats w/ 2 sec hold

MOB
Coach's Choice

Skill/ Strength
Front Squat 5x5 @ 75%

WOD
E2MO2M 12 mins
Min 1: NJ Ave Sprint + Max Shoulder to OH (135/95)
Min 2: Rest
Score = lowest total reps

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Primal Fitness WOD 11/14/2018

Warm Up
EMOM 6 mins
Even: Row (easy pace)
Odd: 1 Round Cindy (5 Pull Up / 10 Push Up / 15 Squats)

MOB
Coach's Choice

Skill/ Strength
5x Down and Back Prowler Push

WOD

10-8-6-4-2
Deadlift (275/185)
Chest to Bar Pull Up
20 double unders + 10 burpees between each set


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Primal Fitness WOD 11/13/2018

Warm Up
EMOM 5 mins
-3 EB Cluster
-3 Situp to Straddle
-5 Kip swing

MOB
Coach's Choice

Skill/ Strength
Deadlift 5x5 @ 70%

WOD
AMRAP 15 mins with a partner:
Partner 1 hangs from pull up bar Partner 2 does 6 Burpee 6 OHS (95/65)
Swap whenever P1 drops from bar

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Primal Fitness WOD 11/12/2018

Warm Up
EMOM 5 mins
-3 EB OHS
-3 Divebomber Push Up
-3 Kipping TTB

MOB
Coaches’ Choice

Skill/ Strength

E2MO2M 14 mins
3 rebounding push jerk
Focus on explosiveness from the bottom and dropping under the bar

WOD
AMRAP 12 mins
10 Slam Ball (30/20)
10 Throw slam ball over vault, athlete over vault

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Primal Fitness WOD 11/10/2018

Warm Up X 4
8 Jump Pullups (Kipping if unbroken)
8 Hands off pushups elbows by side
8 Mountain Climbers / side

MOB
Barbell Shoulder Smash (2:00 / side)
Foam Roll TFL/ IT Band (2:00 / side)

Skill
Every 30 seconds alternate 15 second holds for 5 total reps of each
Round 1: Hollow Hold Vs Superman
Round 2: Bottom of Squat Vs Plank
Round 3 Hanging L-Sit Vs Overhead Lunge (alternate sides each round)

WOD
21-25-9
Deadlift 135/95
Wallball 20/14 10 foot target

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Primal Fitness WOD 11/9/2018

Warm Up
EMOM 5 mins
-3 EB Cluster
-3 Situp to Straddle
-5 Kip swing

MOB
Lax ball pec smash, then barbell shoulder smash

Skill/ Strength
Six sets of Power Clean + Hang Squat Clean + Push Jerk
Increase weight

WOD
Four two-minute rounds with 1 min rest in between
Row 20/16 cals, max hang squat cleans (155/110)
Score=total hsc reps

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Primal Fitness WOD 11/8/2018

Warm Up
EMOM 6 mins
Even: Row (easy pace)
Odd: 1 Round Cindy (5 Pull Up / 10 Push Up / 15 Squats)

MOB
Ankle Mobility Coach’s Choice
Elbows on box stretch for 1:30

Skill/ Strength
EMOM 12 mins
1 - 3 Broad Jump for distance
2 - 5 precision jump ~80% of max

WOD
AMRAP 5-10-15-20....
Wallballs (20/14)
Between each set of wallballs do 40 double unders

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Primal Fitness WOD 11/7/2018

Warm Up
-100 Double Unders/Practice
-Up and Back Dynamic Warm Up (Coach's Choice)
-25 Air Squats w/ 2 sec hold

MOB
Banded Squat Magic
Lax ball achilles scrub

Skill/ Strength
Back Squat 5x5 @ 75%

WOD
5 RFT
- 10 Ring Push Up
- 10 Front Rack Lunge (135/95)
- 30 Double Unders

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Primal Fitness WOD 11/6/2018

Warm Up
EMOM 5 mins
-3 EB Cluster
-3 Situp to Straddle
-5 Kip swing

MOB
Doorway stretch
Lax ball under shoulder blade

Skill/ Strength
Every 2 minutes, for 16 minutes (8 sets):
Bench Press x 3 reps
*Sets 1-3 = @ 70% *Sets 4-6 = @ 75% *Sets 7-8 = @ 80%

WOD
AMRAP 9 mins
- 8 CTB Pull Up
- 6 Front Squat (155/110)
- 4 Jerk (155/110)

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Primal Fitness WOD 11/5/2018

Warm Up
EMOM 6 mins
Even: Row (easy pace)
Odd: 1 Round Cindy (5 Pull Up / 10 Push Up / 15 Squats)

MOB
Coach’s Choice

Skill/ Strength

Deadlift 5x3 @ 80%

WOD
3 Rounds of 4 mins each
-Row 90 seconds for max cals -Rest exactly 30 seconds
-1 min for max Unbroken Thrusters (135/95) -Rest 1 min
Score = total thruster reps + half of total cals rowed

If you rest in the front rack for more than 5 seconds or put the bar down, your set is over

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Primal Fitness WOD 11/3/2018

Warm Up
Long Lap
Then 3 Rounds of:
- 8 Ring Rows
- 8 Light KB Swings
- 8 Plank Shoulder Taps /Side

Game
If 6 people or more: Primal Tic Tac Toe
5 or fewer, Balance Med Ball Toss best of 5 3 rounds

MOB
1:30 hold elbows on box
:30 X2 each side alternating - hold deep lunge knee 1” off ground - hands out to sides

Skill/ Strength

Go to ‘Ell
10:00 EMOM
:30 L Sit
Preferably on a stack of plates or on two boxes, hanging as an alternative, bent knees to scale

WOD
Upside-down Fran
21-15-9
HSPU (scale on a box, still full range)
Slamball

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Primal Fitness WOD 11/2/2018

Warm Up
EMOM 5 mins
-3 EB Cluster
-3 Situp to Straddle
-5 Kip swing

MOB
Coaches’ Choice

Skill/ Strength

EMOM 12 mins
Push Press Triples
Increase weight each round

WOD
Long Lap, then
30-20-10
-Wallballs (20/14)
-Burpees
-Sit Ups

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Primal Fitness WOD 11/1/2018

Warm Up
EMOM 5 mins
-3 EB OHS
-3 Divebomber Push Up
-3 Kipping TTB

MOB
Coaches’ Choice

Skill/ Strength

E2MO2M 16 mins
Power Snatch + Hang Power Snatch + High Hang Power Snatch
Increase weight as form allows
Focus on bar path, pullng into hips, quick turnover

WOD
"Diane"
21-15-9
-Deadlift (225/155)
-HSPU

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Primal Fitness WOD 10/31/2018

Happy Halloween!

Warm Up
EMOM 6 mins
Even: Row (easy pace)
Odd: 1 Round Cindy (5 Pull Up / 10 Push Up / 15 Squats)

MOB
Coaches’ Choice

Skill/ Strength

EMOM 15 mins
1-30 second HS Hold
2-5 weighted pull ups
3-5 weighted dips

WOD
AMRAP 16 mins
Buy in: Row 1000m
5 Power Clean and Jerk (155/110)
10 TTB
20 Burpees

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Primal Fitness WOD 10/30/2018

Warm Up
EMOM 5 mins
-3 EB Cluster
-3 Situp to Straddle
-5 Kip swing

MOB
Coaches’ Choice

Skill/ Strength

Front Squat E3MO3M 15 mins (5 sets)
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 90-95%

WOD

With a partner, AMRAP 15 mins
-Partner 1 rows for cals
-Partner 2 holds a single KB (53/35) in OH lockout
Switch whenevever the KB comes down

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