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Primal Fitness WOD 2/26/2019

Warm Up

 5 push up into wallwalk (x2)
banded air squat x10 + 10 second hold
banded pull aparts x 10
banded thruster x 8

EB
"true" sotts press x 6 (barbell in FR instead of snatch grip)
FR stretch 10 ea. side
BB crushers
BTN thruster x 8

Strength

 OLY - EMOM 5 Cluster x 3 (135/95)

Then

3 x 3 Split jerk (2 second pause in dip + 2 second pause in catch)
set every 2:30

WOD

"Diane" 21-15-9

DL (225/150)

HSPU (Pike push ups)

15min Time cap

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Primal Fitness WOD 2/25/2019

Warm Up

 burpee broad jump down
bear crawl back
duck walk down
backwards bear crawl back
lateral lunge down (alt)
side plank walk back (hand crosses under the body/ feet do not cross) (switch at half way)

10 jumping air squat
5 loopies (2 push up burpee)
10 pit pulls
banded shoulder distraction 30 sec

WOD

 AMRAP 10
20 1arm hang DB C&J (50/35) *switch every 5*
30DUs
20 air squats

STRENGTH

FS
2 x 15 @55% +10#

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Primal Fitness WOD 2/23/2019

Warm Up

BB overhead stretch
10 groiners
10 EB strict press
10 BDD air squat w/ 5 seconds pause on 10th x2
BDD monster walk down
backwards back
BDD Lateral walk down
other side back
10 BDD pull aparts
10 box step ups
ankle stretch 30sec
shoulder stretch 30 seconds

MOB

Coach's Choice

WOD

w/ a partner
30 RDS FT:
1 rope
10 push press (95/65)
10 Med ball cleans
*partition between partners any way you like*

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Primal Fitness WOD 2/21/2019

Warm Up

 Enderton hip opener on pole sequence
knee to chest stretch down
foot to butt quad stretch back

EB
10 BB twists
10 GM
10 FR stretch
5 muscle clean
Fast feet drill

MOB

Coach's Choice

Strength

 OLY - Clean lift off + Clean Pull + Power clean
Rest of class to build heavy

Strength ll

FS
2 x 15 @50%

Finisher
Alt Tabata
Floor L-sit leg tap
scullers

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Primal Fitness WOD 2/20/2019

Warm Up

 bear crawl down
backwards back
duck walk down
jumping alt lunges back
side plank walk down (hands cross)
other side back
allegator walk down

10 pit pulls
10 kip swing (increasing in size)
5 RR

30 second dead hand (wide hands then neutral then narrow) (spinal decompression)

MOB

Coach's Choice

Skill

Gymnastic Drill/ strength EMOM5

ADV: L sit Rope climb x 2

INT: Alt. hand grab 15 sec ( pull up rig )

BEG: 3 toes to pole

 WOD

8Rds

150m row

3 rope climb (scale = 8 pull ups)

8 plate burpees (45)

30 min Time cap

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Primal Fitness WOD 2/19/2019

Warm Up

 10 PVC pass through in ea pos. (standing, recieving, prone)
BDD FR stretch
high knees down and back
butt kickers down and back

EB
2rds
BTN sotts press x5
snatch drop x 5
snatch balance x 5 w/ 3 second pause

burgner

MOB

Coach's Choice

Strength
6 min to warm up/ drill

OLY - Snatch pull + Hang Squat snatch x2
5 heavy sets in 15 min

 

WOD

"Annie" 50-40-30-20-10

DUs (2:1 SU)

Sit ups

14 min Time cap

R+ = Unbroken "annie"

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Primal Fitness WOD 2/18/2019

Warm Up

 15 second Dead hang
15 sec active hang
10 groiners
10 BDD strict press
10 BDD air squat w/ 10 sec hold x 2
10 BDD lat pull downs
30 mt. climbers

EB
burgner +
jerk warm up

MOB

Coach's Choice

WOD

13.4
As Many Repss and Reps As Possible in 7 minutes.

3 Clean & Jerk (M=135lbs, F=95lbs)

3 Toes to Bar

6 Clean & Jerk (M=135lbs, F=95lbs)

6 Toes to Bar

9 Clean & Jerk (M=135lbs, F=95lbs)

9 Toes to Bar

12 Clean & Jerk (M=135lbs, F=95lbs)

12 Toes to Bar 15 Clean & Jerk (M=135lbs, F=95lbs)

If you complete the round of 12 go on to 15. If you complete 15, go on to 18, etc.

Scale = knee raises

Strength
BS 1 x 20 @55%

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Primal Fitness WOD 2/16/2019

Warm up

Jumping alt lunges x 10
Groiners 5 ea side
250m row
5 burpees
10 push up
10 ring row
30 dead hang
10 pit pulls

burgner

WOD

w/ a parner AMRAP 30

hang power snatch

bar facing burpees

boxjumps(24/20)

cal row

4,4,4,12/ 5,5,5,15/6,6,6,18/7,7,7,21 / 6,6,6,18/ 5,5,5,15/4,4,4,12//

*You go then partner goes*

(75/55)(95/65)(135/95)(155/105)

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Primal Fitness WOD 2/15/2019

Warm Up

BDD strict press x 10
250m row
BDD pull apart x 10
BDD tiger walk x 10 ea side
250m row
10 kip swing
10 ring row


EB
BTN strict press x 8
OH BB stretch
Strict press x 8

MOB

Coach's Choice

Strength

OLY - Snatch pulls 4x3 @110%

Then

4 x 1 Snatch drops

Then

4 x 1 Snatch balance

WOD

12.4
As Many Reps As Possible in 12 Minutes.
150 Wallballs (M=20lbs 10' target, F=14lbs 9' target)
90 Double-unders
30 Muscle-ups


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Primal Fitness WOD 2/14/2019

Warm Up

10 BDD air squat w/ 10 hold on 10th x2
10 BDD lateral step ea dir.
BDD monster walk down
backawrds monster walk back

EB
Backrack BB twist 10 ea side
10 GM
30 second wrist stretch
8 strict press
8 push press

partner stretches

MOB

Coach's Choice

Valentine’s day WOD

“BREAK UP / MAKE UP”

Two Parts (with a Partner)
Part A: "The Break Up" - EMOM for As Long As Possible:
1st minute: 1 Push Press (125/85 lb) + 1 Burpee
2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees
etc...
10 minutes Rest
Part B: "The Make Up" - 6 Rounds (alternating) for Time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row or Run
One partner completes a round while the other performs a Max L-Sit, then rests.

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Primal Fitness WOD 2/13/2019

Warm Up

10 jumping air squat
5 push up + wall walk + 5 second hold x2
10 BDD pull aparts
10 BDD strict press
10 BDD thruster
BDD X walk down and back
10 pit pulls
10 kip swings

MOB

Coach's Choice

Skill

EMOM5 ADV: Strict L- MU x 3 (add weight if able) INT: 5 strcit t2b or L-hang 15 seconds BEG: 5 V- ups + 5 Tuck ups (on floor)

WOD

10Rds
20 air squats
10 box jumps
8CTB pull ups
00:00 - 12:00 (Mile)
12:00 - 20:00 (800m)
20:00 - 26:00 (400m)
26:00 - 30:00 (200m)
(can sub 2k row-1k -500-250)


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Primal Fitness WOD 2/12/2019

Warm Up

Lateral lunge down
10 groiners
Hamstring sweeping stretch back
wrist stretch 30 seconds
karaoke w/ high step down and back

burgner

MOB

Coach's Choice

Strength

 OLY - Clean pulls 4x3 @110%

Then

Push jerks 4 x 1 (R+ squat jerks)

WOD

AMRAP 10

10 KB DL (70/50)

5 HSPU ( scale = pike push up)


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Primal Fitness WOD 2/11/2019

Warm Up

Bear crawl down
backawards bear crawl back
inchworm halfway down hamstring stretch second half
burpee broad jump back
open the gate down (hand assistaed)(slow and controlled)
close the gate back (hand assisted)

EB
Elbow front rack stretch
BB GM + Squat x 10
Tempo FS 83X1 x3

MOB

Coach's Choice

Strength

FS
67.5% x 5, 77.5% x 5, 87.5% x 5+, rest 3 mins

WOD

50 - 40 - 30 - 20 - 10

Hang 1 arm DB snatch (50/35)

sit ups

20 min Time cap


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Primal Fitness WOD 2/9/2019

Warm Up

250 m row
10 ring row
10 pit pulls
toy soldiers down
10 cossack squats (5 ea side)
lunge with a twist back
burpee broad jump down
bear crawl back
250m row

MOB

Coach's Choice

WOD

w/ a partner

5k row AND 15rds 15KB swings (55/35)

10 V-ups

5CTB(scale = ringrow)

*One partner must be rowing at all times*

*WOD is completed when both parts are finished*


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