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Primal Fitness WOD 10/19/17

Warm Up:
3 min DU practice
2min each side of barbell smash on quads then
30 sec goblet squat hold
10 hollow rocks
10 supermans
10 alt scorpions

Skill:
4 min EMOM
8 strict pull ups
8 push ups

WOD
5 Sets of sustained effort
5 SA KB/DB Thruster R-heavy
DNB SA KB/DB FR walk -heavy
5 SA KB/DB thruster L-Heavy
DNB SA KB/DB FR walk -heavy
Rest 90 sec between rounds

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Primal Fitness WOD 10/18/17

Warm Up:
Long Lap/500m row then
10 alt groiners walk (2sec hold in bottom) 
10 alt walking lunges
10 hops for hight
10 jumping air squats
5 hollow rock
5 super man

Mob:
pick your favorite hip opener and spend a few minutes on it before the BS

Skill:
Back Squat wendler week 3
5/3/1+ 75/85/95 of WM 

WOD
3 Rounds
25 GHD Sit-Ups ( can sub med ball sit ups)
5 Muscle Ups or 5 C2B Pull-ups + 5 Ring Dips
20 Alt Over Head Lunges 115/75

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Primal Fitness WOD 10/17/17

Warm Up:
2 sets:
4 Wall walks
10 Slam Balls
10 burpees
10 Pass throughs
Movement prep, Spend 5 min to go over the push press and push jerk with the PVC.

Mob:
2 min/ side Banded Bully 

Skill:
Every 2min for 14 min (7 sets)
2 Push Press + 1 Push Jerk 

WOD
3rds, 2min rest btw each rd
3min AMRAP of:
250m Row
Max Effort Wall Balls 20/14

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Primal Fitness WOD 10/16/17

Warm Up:
2 sets:
10 alt samson stretch (hold for 3 sec in bottom)
10 banded good mornings
10 Birddogs- hip extention and oppisite arm extension
10 catback
10 Russian KB Swings (light)

Mob:
5-8 min hamstring and hip soft tissue release (lacrosse ball or foam roller, pick your favorite)

Skill:
4X12
DB Bench Press Heavy -no misses

WOD
10-8-6-4-2 DL 215/155
1-2-3-4-5 HSPU/ Pike push up/ seated db oh press

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Primal Fitness - 930am Competition WOD 10/15/17

Warm Up
EMOM 6 mins
3 EB hang cluster
3 Superman
3 Strict TTB

MOB
Athlete's Choice

A. Cleaning up the gym
12 mins to establish today's "heavy" squat clean
then, EMOM 8 mins, squat clean touch-and-go doubles at 80% of today's heavy

B. Sorry in advance for what's about to happen
10-9-8-7-6-5-4-3-2-1
Deadlift (275/195)
Between each set of DLs:
5 3" Deficit HSPU
8 TTB
12 Wallball
Time cap: 30 mins

C. Bro-ccessory
Superset
3x8 Strict Chin Up (focus on bicep activation)
3x8 Tricep Band Push Down
 

 

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Primal Fitness Saturday WOD 10/14/17

Warm Up:
Short Lap
2X's
5 scapular pull-ups
5 kipping swings
10 hip extensions
10 alt lunges

Mob:
Bi-lateral Shoulder Flexion 

Skill:
4 min Tabata Alternate:
Hollow Hold
Arch hold 

WOD
"Guido" 
21-15-9
Tire Flips
Push Press (95/65)
Burpees

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Primal Fitness WOD 10/13/17

Warm Up:
500m Row
2 X's:
12 Bootstrappers
10 cossack squats
10 Push up

Mob:
Banded shoulder distraction on the rig
Calf stretch on the wall

Skill: 
10 min Double Under Practice

WOD
Friday the 13th WOD “Bad Medicine” (20/14#)
3 rounds for time
Short Lap with medball
25 wallballs (10/9′)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground. The ball cannot be rested on another object. During rest, the medicine ball must be held on to by the person the entire WOD. Carrying the ball by the laces or tabs will also result in a 5 burpee penalty.

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Primal Fitness WOD 10/12/17

Warm Up:
Long Lap
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats

Mob:
LAX Ball Quad Smash 

Strength:
9 min EMOM
Min 1 :30 Lsit/ Knee tuck on rings or rig
Min 2 10 Wall Facing Hip Taps/ Shoulder taps/ Pike Shoulder taps
Min 3 :45 Arch Hold on floor  - 5#/2.5# plates 

WOD
I go - You go,
10 Rounds each:
DNB Prowler (50#/90#)
7 T2B/K2E

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Primal Fitness WOD 10/11/17

Warm Up:
Short Lap
5 min Shoulder MOB
10 Burpee Broad Jumps
10 SUMO GM Empty Bar
10 Snatch DL Empty Bar
5 MIN Burgner

Strength:
7X3 Hang Power Snatch @70-75%

WOD
10 MIN AMRAP:
10 POWER SNATCH95/65
10 Box Jumps 20/24

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Primal Fitness WOD 10/10/17

Warm Up:
Coach's Choice

Mob:
Banded pigeon 

Strength:
5/3/1 Wendler Week 2
3-3-3+
70%, 80%, 90%

WOD
14:00 AMRAP In teams of two, with one person working at a time, alternate to complete full rounds each of:
1 ring complex: 2 toes to rings + 2 ring muscle-ups (sub 2 toes-to-bar + 2 chest-to-bar pull-ups)
10 DB thrusters (50/35)
NJ sprint (Partners must tag out)

+ Optional individual workout 14:00 AMRAP 1 ring complex:
2 toes to rings + 2 ring muscle-ups (sub 2 toes-to-bar + 2 chest-to-bar pull-ups)
10 DB thrusters )
NJ sprint Rest 1:00 after each round

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Primal Fitness WOD 10/9/17

Warm Up:
9 min EMON
Min 1- NJ Sprint
Min 2 20 jump lunges
Min 3- 5 TTB+5 Pull ups

Mob:
LAX Ball Bottom of foot/ heel

Strength:
Super Set
A. 3X6-8 Strict pull Ups
B. 3X8 Clean grip RDL Tempo 31X0

WOD
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
Score reps for each movement

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Sunday 930am Competition WOD 10/8/17

Warm Up
EMOM 6 mins
3 Snatch Balance
10 Leg Swings (each)
3 Pull Ups
 

MOB
Athlete's Choice

Oly Training
Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk

Build over the course of the 10 sets to something heavy for the day.

WOD 1 - Short and Sweet
AMRAP 7 mins
5 Snatch (135/95) - any kind
13 Wall Ball (20/14)

WOD 2 - ...Not short nor sweet
Alternating with a partner, 4 rounds each:
Short Lap
10 Muscle-Ups (sub ring pull ups + dips)
20 Deadlifts (225/155 lbs)
30/20 Calorie Row
Partners alternate rounds

Ab-cessory
Superset
3x15 GHD Sit Up
3x8 Strict TTB
 

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Primal Fitness WOD 10/7/17

Warm Up:
Coach's Choice

Mob:
Foam roll quads

Strength:
Take 15-20 minutes to build to today’s 1-RM Push Press

WOD
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Push Presses (115/75 lbs)
15 Toes to Bar

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Primal Fitness WOD 10/6/17

Warm Up:
Med Ball Short Lap
2X's
10 Ring Rows
10 Air Squats
10 Burpees

Mob:
LAX Ball TFL Smash
LAX Ball Knee Compartment

WOD
Partner WOD: For Time
Teams of Two, One person working at a time complete;
60 Calorie Row
60 Anchored Sit-Up Wall Balls 14/20
60 Thrusters 75/115
60 Anchored Sit-Up Wall Balls
60 Calorie Row

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