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Monday Primal Fitness WOD 5/21/18

WU:

Row 500 then:

3 rounds of:
5 precision jumps into deep squat
3 burpees
3 KBS (LIGHT)

MOB:

Squat Magic
Hip-flexor wall stretch
Ankle stretch
Foam roll back

Strength/Skill:

Back Squat 5x3 @ 80% (Tempo: 00X1)

WOD:

16 min AMRAP
Short Lap
10 SA Alt. DB Snatch (50/35)
10 Box Jumps (24/20)

Light WOD:

16 min AMRAP
Short Lap
6 DB Push Press
6 Box step-ups (short box)

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Primal Fitness - 930AM Competition WOD 5/20/18

Reminder: 930am Competition WoDs are 90 minutes and open to ALL ATHLETES.

Warm Up
Dynamic Warm Up, then
EMOM 6 mins
-3 EB OHS
-3 Situp to Straddle
-3 Pull Ups

MOB
Athlete's Choice

A. Snatches
EMOM 4 mins
3 Muscle Snatch (light weight)

then...

EMOM 4 mins
3 Hang Squat Snatch - build up to 60% 1RM

then...

For time

5 Squat Snatches @ 60% of 1-RM
5 Squat Snatches @ 70% of 1-RM
5 Squat Snatches @ 75% of 1-RM
5 Squat Snatches @ 80% of 1-RM
5 Squat Snatches @ 85% of 1-RM

Time cap: 15 mins

B. Legless
For time:
4 thrusters (135/95)
1 legless climb
8 thrusters
2 legless climbs
12 thrusters
3 legless climbs

Time cap: 10 mins

C. With a Partner
AMRAP 7 mins
5 Chest to Bar Pull Up
5 Cal row
...10....10.....15.....15....20....20...
Increase by 5 each round; alternate rounds with a partner

D. Accessory
3x15 GHD Sit Up
3x8/side DB Bench (hold opposite arm in lockout; work one arm at a time)

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Saturday Primal Fitness WOD 5/19/18

Warm Up
Dynamic Warm up, then:

MOB
Pigeon on Box
PVC Pass Through

Strength
EMOM 10 mins
2 Thruster
Increasing weight to today's max

WOD
With a partner, alternate at your discretion:
Every 5 minutes for 20 minutes
20 Box Jump (24/20)
30 OHS (95/65) (total)
40 Sit Up (total)
50 Double Under (each, done simultaneously)
Row for remaining time in interval

Score = Total Cals Rowed

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Friday Primal Fitness WOD 5/18/18

WU:

100 double-unders then:
burpee-broad-jumps there and back

5 minutes of kipping pull-up practice or planche practice
 

MOB:

Pigeon stretch
Hold sumo squat for 30 sec
Foam roll back

Strength/Skill:

25 Minutes to find MAX Height box jump
* Do this with partner
 

WOD:

4 Rounds: (12 min total)

2:00 AMRAP
5 Cleans (135/95)
7 Burpees
Rest 1:00

Light WOD:

4 Rounds:

2:00 AMRAP
5 DB Squats
5 Burpees
Rest 1:00

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Thursday Primal Fitness WOD 5/17/18

WU:

2 min Double-Under practice

Then 3 rounds of:
5 Burpees
10 Monster walks (each direction)
5 jumping squats

MOB:

Hip Flexor Stretch on wall
Foam roll back

Strength/Skill:

Plyo Push-up onto plates 3x7
* You pick the height
Box Pop-ups 3x6
* You pick the box height, you pick the DB

WOD:

Tabata: 8 rounds of each exercise, performed for :20, with :10 rest

DB Power Cleans (20% BW in each hand)
DB Front Squats (same weight)
DB Push Presses (same weight)

Light WOD:

Tabata: 8 rounds of each exercise, performed for :20, with :10 rest

Sit-ups
Air Squats
DB Push Presses

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Wednesday Primal Fitness WOD 5/16/18

WU:

9 min EMOM
3 OH squats with EB or PVC
3 Scotts Presses with EB or PVC
3 Kip swings on bar

MOB:

Trap Smash
Wrist Stretch
Ankle Stretch

Strength/Skill:

Snatch Balances 4x4 (7-8 RPE)
* Dip/Drive aggressively before dropping under

WOD:

4 RFT:
Burpee-Broad-Jumps
* There and back is 1 round
*Must start with burpee at line

Light WOD:

2 RFT:
Burpee-Broad-Jumps
* There and back is 1 round
*Must start with burpee at line

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Tuesday Primal Fitness WOD 5/15/18

WU:

3 Rounds:
Walking lunges there
Duck Walk back
10 Side Plank Reach-unders (each side)
Depth-drop/box jump leap frog (4 boxes)

MOB:

Roll out back
Squat Magic

Strength/Skill:

Jumping Squats (from kneeling) 5x3
* Jump as high as you can, land in squat
* Use dumbells to increase intensity

WOD:

21-18-15-12-9-6-3
Sit-ups
Push Press (95/65)

*Every 5 minutes do 1 rope climb (legless if you can)
 

Light WOD:

18-15-10-6-3
Sit-ups
DB Push Press

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Monday Primal Fitness WOD 5/14/18

WU:

30 Mountain Climbers
3 Rounds of:
15 DB Push-Press (light)
10 Band-Pull-Apart
3 Ring Pull-ups
5 V-ups

MOB:

Elbows on box stretch
Wrist stretch

Strength/Skill:

Push Jerks 4x3 @ 80%
* Focus on exploding and moving with quick force, rest fully between sets

WOD:

With a Partner
20 min AMRAP (you go I go—Alternate rounds)
10 Cal row
10 Jumping Lunges
10 Burpees
10 Jumping Lunges
10 Cal row

Light WOD

With a Partner
15 min AMRAP (you go I go—Alternate rounds)
10 Cal row
10 Lunges (5/leg)
5 Burpees
10 Cal row

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Primal Fitness 930am Competition WOD

 

HAPPY MOTHER'S DAY NOW LET'S MAKE THOSE MOMMAS PROUD

Warm Up
Dynamic warm up, then EMOM 6 mins
3 Hang Squat Snatch
3 Sit Up to Straddle
5 Kip Swing / 3 Divebomber (alternate)

MOB
Athlete's Choice

A. Box Squats
Every 2 minutes, for 16 minutes (8 sets) of:
Box Squat x 3 reps @ 85%

B. Snatches
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch
Build in Weight

C. WORK WORK WORK
Six rounds for total time of:
15/12 Calorie Row or Ski-Erg
10 Thrusters (95/65 lbs)
15/12 Calorie Assault Bike or Bike Erg
10 Chest-to-Bar Pull-Ups

D. Accessory (BEACH SEASON, Y'ALL)
3x10 DB Bicep Curl
3x10 DB Shoulder Front Lateral
 

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Friday Primal Fitness WOD 5/11/18

WU:

2 min of precision trainer balance med ball toss

There and Back:
High Knees
Butt Kicks
Duck Walk
Burpee Broad Jumps

MOB:

Squat Magic
Hip-flexor wall stretch
Ankle stretch
Foam roll back

Strength/Skill:

Back Squat 5x7 @ 60-70% (+ 5lbs if you can)

WOD:

21-15-9
Row cals
BB Thruster (65/45)
American KBS (53/35)
Pull-ups
Wall Balls (20/14)

Light WOD:

15-10-5
Row cals
DB Push press
Russian KBS
Air squats

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Thursday Primal Fitness WOD 5/10/18

WU:

9 Min EMOM

1: 10 Boot-Strappers
2: 8 Burpees
3: 20 sec crow pose hold

MOB:

Roll out back
Banded loop stretch for hamstrings/calves

Strength/Skill:

EMOM 8 Min
8 Deadlift (225/155)

WOD:

Annie
40-30-20-10
DU
Sit-ups

Light WOD:

Modified Annie
30-20-10-5
Jump rope
Sit-ups

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Wednesday Primal Fitness WOD 5/9/18

WU:

9 min EMOM
3 EB clusters
3 Superman
3 Pull-ups

MOB:

Floss Traps with BB
Wrist Stretch

Strength/Skill:

E2MO2M 16 min
6 Power Cleans (go up in weight each round)

WOD:

21-15-9
Push Press (135/95)
Toes to Bar

Light WOD:

15-10-5
Push Press (EB or DB)
Knee Raises

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Tuesday Primal Fitness WOD 5/8/18

WU:

50 double-unders then:
burpee-broad-jumps there and back

7 minutes of kipping pull-ups skill or planche progression

MOB:

Elbows on box
Smash pecs with LAX ball
Floss triceps

Strength/Skill:

5 rounds for MAX REPS of:
Body-weight bench presses
Pull-ups

* If you scale: Choose something that will allow you to get 10+ reps of each
* Rest fully in between rounds

WOD:

7 min AMRAP:
30 Wall Balls (20/14)
30 Double-Unders
5 Muscle-ups or Pull-ups & Ring dips

Light WOD:

7 min AMRAP:
15 Airsquats
30 jump rope
10 box dips

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Monday Primal Fitness WOD 5/7/18

WU:

Long Lap
Then 4 rounds:
5 Precision jumps
10 Push-ups
10 Monster walks (in each direction)

MOB:

Elbows on box stretch
Squat Magic

Skill/Strength:

Front Squat 3 x 10 @ 65%

WOD:

5 RFT:
400m Run
20 Sit-ups
15 American KBS (53/35)

Light WOD:

3 RFT:
400m jog
10 Sit-ups
10 Russian KBS

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Primal Fitness 930am Competition WOD 5/6/18

Warm Up
EMOM 6 mins
-3 EB Cluster
-3 V Up
-(Alternate)5 Kip Swing/3 Divebomber Push Up

MOB
Athlete's Choice

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Ring Dips x 10 reps
Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups
Minute 3 – Legless Rope Climb from seated position x 1 ascent

B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

C.
Every two minutes, for 16 minutes (8 sets):
Power Clean + Push Jerk + Split Jerk

Build to today’s heavy.

D
Ten rounds for time of:
Row 10/8 Cals
10 Dumbbell Squats (50/35 lbs)
8 Toes-to-Bar
6 Burpees Over the Dumbbell

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