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Primal Fitness WOD 3/29/2019

Warm Up

Wall squat x 15 (hands reaching up) (move closer every 3)
Toy soldiers down
Quad stretch back
10 kip swings
10 RR w/ pauses top and bot

Muscle drill progression (coaches choice)

Specific warm up

WOD

PAW Week. Choose your own assessment/ Girl WOD/ Hero WOD

Can't decide?

4RDS FT

15 Double DB Ground to OH (50/35)
5 Bar Muscle ups (2:1 pull ups)

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Primal Fitness WOD 3/28/2019

Warm Up

BDD air squat x10 w/ 10sec hold on 10th (x2)
BDD lateral walk down and back
BDD Monster walk down and back
allegator walk down

Line agility drills


Specific warm up

WOD

PAW Week. Choose your own assessment/ Girl WOD/ Hero WOD


Can't decide?

5RDS
20 wallball (20/14)
50 DU's

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Primal Fitness WOD 3/27/2019

Warm Up

EB
RDL x 10
Bent over bounces x30
GM + squat x10
BB twists
Strict press x 10

Wall walk + 2 push up before ea. +5 sec hold x5

Specific Warm up

WOD

PAW Week. Choose your own assessment/ Girl WOD/ Hero WOD

Can't decide?

9 min AMRAP:

21-15-9
Deadlifts 225/ 155
Bench Press 115/75
Then
21-15-9
Deadlift 315/215
HSPU

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Primal Fitness WOD 3/25/2019

Warm Up

Bear crawl down
Backwards bear crawl back
Bowler squat down
Duck walk back
Cherry pickers down
inch worm back

Specific Warm up

WOD

PAW Week. Choose your own assessment/ Girl WOD/ Hero WOD

Can't decide?

FT:
20 hang power cleans
40 lateral burpees
20 hang power cleans

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Primal Fitness WOD 3/23/2019

Warm Up

 banded pull aparts x 10
top down banded pull aparts x 10
banded tiger walk x 10 ea. side
banded pass throughs x 15
banded strict press x 10
banded push press x 10
banded thuster x 10

30mt climber
20 grasshoppers
30 second calf stretch
30 second ankle circles

EB
5 strict press into OH shoulder opener
10 GM
10 BB twists
30 second FR stretch
8 push jerk w/ 2 second pause in dip and catch

 

WOD

Teams of 2
100 DUs
60 BF burpees
50 front squat
40 Push Jerks
30 Power Snatch
40 Push jerks
50 front jerk
60 BF burpess
100 DUs

Rx (115/65)
R+(135/95)
*Partition as needed*
35 min time cap

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Primal Fitness WOD 3/21/2019

Warm Up

 Banded air squat x 10
w/ band 30 seconds in bot of squat going side to side over ankles
30 seconds going forward and back over toes

EB
jumping back squat x10
good morning x10
BTK snatch grip strcit press x 10
BTK snatch grip push press x 10
snatch drop x 8 w/ 2 second pause in bot of each

30mt climbers
30 second wrist stretch
30 second arm circles
30 second skii drill

burgner

Strength l

 FS 2 x 15 @50% +5# from last week

Strength ll

Every 90 for 12 min
Hang power clean x 3

Finisher
ALT TABATA
hips of floor flutter kicks
plank push ups

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Primal Fitness WOD 3/20/2019

Warm Up

 Rowling
5 rds
1 burpee penalty for every meter above or below up to 10 burpees
perfect score = 10 burpees to person of your choosing

10 kip swing
5 ring row w/ 2 second pause at top and bot of ea.
30 second wide grip dead hang
30 second narrow grip dead hang

WOD


1000m row
5rds
8 pushups
24 air squat
8 pull ups
1000m row
5rds
8 push ups
24 air squat
8 pull ups

R+
8 HSPU
8 Pistol
3 Muscle up (ring)

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Primal Fitness WOD 3/19/2019

Warm Up

 EB
10 snacth grip BTK strict press
10 snatch bal
10 drop snatch w/ 3 second pause in bot

Pole hip opener
Squat + reach x 10 ea side
Thorastic spine opener x 10 ea. side
30 second wrist stretch
pole ankle stretch

burgner

Strength

 Hip snatch 4 x3

Power snatch + snatch balance 5 x 1

WOD

3Rds FT:
21 DB box step overs (50/35)(24/20)
7 strict HSPU
3 rope climbs (scale is 9 RR)

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Primal Fitness WOD 3/18/2019

Warm Up

 EB
10 RDL
10 GM
10 BB twists ea.side
30 snatch grip BB bounces
10 snatch grip BB roations
10 OHS

10 step ups
10 box jumps
30 second runners lunge w/ knee circles ea. side
30 second elevated pigon stretch (on box) ea side
30 mt climbes
20 grass hoppers
20 high knees in place
20 butt kickers

WOD

21-15-9
DL (275/ 175)
Box jump overs (24/20)
(10min time cap)

rest 3 min

1-2-3....10
Hang power snatch (75/55)
OHS
(10 min time cap)

Strength

BS 1x 20
@55% +5# from last week

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Primal Fitness WOD 3/16/2019

Warm Up

 250m row
EB FR opener 30 sec
Hang mudcle clean x 10
RDL x 15
clean high pull x 5
250m row
cherry pickers x 50ft
cossack squat x10 ea side (stay low)
EB shoulder mobility
squat and reach 30 sec
squat hip opener 30 sec

 

WOD


AMRAP 24
Teams of 2
P1 - 500m Row
P2 AMRAP Power cleans

P2 - 500m Row
P1 AMRAP Deadlift

P1 - 500m Row
P2 - AMRAP DUs

P2 - 500m Row
P1 - Burpees

(135/95)

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Primal Fitness WOD 3/14/2019

Warm Up

 Runners lunge w/ knee circle 30sec ea. side
grasshoppers x 20
mt. climbers x20
pole hip opener

ankle stretch 30 sec
plyo jumping lunges (land on same leg)

BDD monster walk down
backwards back
lateral walk down
otherside back
BDD fire hydrant x10 ea. side
BDD airsquat x 10 w/ 5 second pause on last

Strengthl

 BS 1x 20
@55% +5#

Strength ll

Pause squat snatch 5 second hold @bot
build heavy (at least 4 heavy sets)

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Primal Fitness WOD 3/13/2019

Warm Up

 bearcrawl down
backwards bear crawl back
burpee broad jump down
inch worm back
duck walk down
cherry pickers back
hamstring sweep stretch down
quad stretch back
ankle circles 30 sec

pit pull x 10
straight body kip swing x 10
alt toe taps to bar x 10
dead hang 30 seconds

 

WOD

Teams of 2
10rds
6 plate burpees(everyone jumps to 45lb plate)
Unbroken OH plate lunge length of gym
6 TTB
Unbroken lunge back
*If you drop 3 burpees*
*one person does a rd at a time*

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Primal Fitness WOD 3/12/2019

Warm Up

 Fast feet in place 30 sec
quater squat to jump for max height, land back in quater squat and hold x10
mt. climbers x 30

BDD pull aparts x10
BDD goodmorning x10
BDD push press x10
BDD pass throughs x10
BDD tiger walk x 20

EB
tall clean x 8
Muscle clean from midshin x 8
pause power clean x 8
FS x10
FR mobility 30 sec

Strength

 1 Stop Squat Clean
5x3 (reset every rep)(2:00)

WOD

15 min AMRAP
20-18-16...2
CTB PU
WB (20/14)(10')

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