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Competition Training: 2/26/2017

Warm Up

Dynamic warm up then

EMOM 8 mins

3 EB Hang Squat Snatch

3 Situp to Straddle

Alt even/odd: 3 Divebomber Push Up / 3 Pull Up

 

MOB

Smash hips, roll t-spine, banded shoulders

A. Olympic Lift

EMOM 12 mins - Snatch

Increase weight over 12 mins - let’s get heavy

 

Push Press, focus on hip drive

5x3 @ 85%

 

B. WOD 1

2 Rounds for Time, try to go unbroken

40 Wall Ball Shots (30/20 lbs)

30 Kettlebell Swings (70/53)

20 Pull-Ups

10 Deficit HSPU (3”)

Rest 4 minutes

 

C. WOD 2

For Time

Long Lap

21 Deadlifts (275/185 lbs)

21 Bar-Facing Burpees

 

Short Lap

15 Deadlifts (275/185 lbs)

15 Bar-Facing Burpees

 

NJ Ave Sprint

9 Deadlifts (275/185lb.)

9 Bar Facing Burpees

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Saturday Afternoon MAAC Training, 2/25/2017

Warm Up
Row 500, then:
20 Banded Squats
20 Situps
20 Pyramid Presses, then:
Up and Back
Monster Walks
QM

Mob: Traps, shoulders, lats, HIP HIP HIP QUAD QUAD QUAD

So Much Effing WORK:
A. Superset: 3x10 DB PP (15-20% BW)
                     3x10 DB Squat Jerk (same weight, obvi)
B. The JenniPanda Special, FT:
    Row 100 cal
    150 WB (20/14)
    Row 100 cal
C. 5 RFT:
    10 Ab Wheel
    10 Mountain Climber Lunges (feet to the outside of the hands, each leg = 1/2)
    10 Diamond Pushups
    10 SL Tricep-Bridge Dips (5 each leg)
    
 

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PRIMAL FITNESS WOD

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 @65%

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

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
12:00 E2MO2M (6 Rounds):
PS +  Full HS
Increasing weight each round, until max out for complex, then stay at that weight

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

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 E2MO2M Max Kipping HSPU

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

6pm MAAC Training Extra Credit
FT:
50 Situps
50 Air Squats
50 Pushups
50 In-n-Outs

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PRIMAL FITNESS WOD

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. 3x8 OHS @ 7-8 RPE
    3x10 Ab Wheel
B. 3x3 each leg OH Lunges @ 7-8 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 FEBRUARY 20, 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, 5x3 Straight Sets @80%

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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2/19/2017 Sunday MAAC Training

Warmup:
Up and Back
Butt Kicks
High Knees
Monster Walks
20 Banded Squats
Arm Circles, 10 Each Direction
10 PVC Pass Throughs
10 Halos

Mob: Posterior Chain Smash, Roll T-Spine, Give The Hips some love, too.

WORK WORK WORK WORK WORK WORK:
A. Superset I:
     3x10 GMs (7-8 RPE)
     3x10 GHD Back Extensions
B. Superset II:
    3x10 DB PC (20% BW in each hand)
    3x10 KBS (35/53)
C. 8:00 AMRAP
    Row 250m
    10 DL (70% 1RM)
    10 WB
Rest 5:00, Then:
D. 12:00 Partner Workout:
    P1: DUs while P2 Does The Things
    P2: 5 Burpees
          5 Goblet Squats (44 or 53, everyone)
          5 SB (20 or 30, everyone)
 

THEN, WE YOGAMOB.
    

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PRIMAL FITNESS WOD FEBRUARY 17, 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 Muscle Up 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 FEBRUARY 16, 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 @65%

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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PRIMAL FITNESS WOD February 15, 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
12:00 E2MO2M (6 Rounds):
PC +  Full HC
Increasing weight each round, until max out for complex, then stay at that weight

WOD
5 RFT
20 Romanian DB Deadlifts (6-7 RPE, these should be quick)
20 Burpees

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PRIMAL FITNESS WOD February 14, 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: Bar L-sits
Even: T2B

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 February 13, 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
            3x6 DB Shoulder Flys (8-9 RPE)
      B.   3x6 each arm Chinese DB Row* see notes (8-9 RPE)
            3x8 each leg Bulgarian Split Squat, foot elevated on a 45# plate, knee to the ground each rep, 30%BW in each hand

WOD
3RFT:
Up and Back Broad Jump Burpees

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Primal Fitness Competition Training (Replacing Brutal WOD!) - February 12th, 2017

Note: From now until mid-Spring, Competition Training will replace Sunday's Brutal WOD. Competition training will be coach-participatory and will run for 90 minutes from 930am-1100am. Sessions are open to ALL MEMBERS! Come train to tackle your first competition (or the Open!)

Warm Up
Group Warm up then:
EMOM 8 mins
3 EB Snatch Balance
3 Situp to Straddle
3 Kipping Pull Up

MOB
Coach's choice

1. Lift
1a. Clean Pull + Clean High Pull + Squat Clean
Work to today's 1+1+1 heavy
1+1+1 @ 95%
1+1+1 @ 90%

Today's focus is going from the high pull to the receiving position of the clean with speed!

1b. E2M02M Thruster - 10 mins
3 reps @ 75-80% 1RM Thruster

2. Bodyweight
Three rounds for time of:
12 Kipping Handstand Push-Up
50 Double-Unders
12 Chest-to-Bar Pull-Ups
Rest 1 min

3. Motor
16 min Team AMRAP
Partner 1 Rows for cals while Partner 2 Completes:
10 Burpees
12 alternating KB Snatch (53/35)
20 Toes to Bar
 

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PRIMAL FITNESS WOD February 10, 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
Deadlift, 5x3 Straight Sets @80%

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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