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Primal Fitness WOD 12/18/17

Warm Up:
12 min EMOM
min 1- 3-4 Single Leg Box jump- start low build if feeling good
min 2 8 BB Good Morning
min 3 :20 row

MOB:   foam roll thoraic

Strength/Skill: 
5X3 tempo deadlift- 3131@75%

WOD:
5 Sets :
8 power cleans 115/95
 :20 R side star plank
:20 L side Star plank
6 Box jump overs
:60 row for cals
rest :90
score is total cals.

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Primal Fitness Sunday Competition WOD 12/17/17

Warm Up:
Banded Shoulder Floss on rig
3 Rounds
10 Shoulder Taps (wall facing)
200m ROW

Mob: athlete choice

Strength:
Push Jerk
5×5 @ 65% 

Metcon
3 Rounds For Time:
15 Dumbbell Clean and Jerk 50/35lbs each hand
Run 200m

Accessory
In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps

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Primal Fitness Saturday WOD 12/16/17

Warm Up:
DNB High Knees, Butt Kicks, Lunges, inch worms
wrist stretch
30 Mt Climbers
10 Squats
8 Burpees

MOB: Foam Roll 

WOD:
3 Rounds For Time; Teams for Two
Med Ball Short Lap 20/14
40 Lat Burpees
60 Front Squats 125/95#
*run is done together, partition reps as needed

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Primal Fitness WOD 12/15/17

Warm Up:
3 rounds:
 250m Row
12 Banded Good Mornings
10 DB Push Press (light)

MOB: Calf KB Smash  

Strength/Skill: 
75%x3 (must reset),
75%x3 (must reset)
70%xAMRAP tng

WOD:
3 Rounds:
AMRAP 2:00
20 Box Jump Overs 24/20″
Max MEd Ball Cleans 20/14
Rest :60

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Primal Fitness WOD 12/1417

Warm Up:
3 min DU practice
10 EB muscle cleans
10 EB front squats
12 plank shoulder taps

MoB: BB Hami smash

Strength/Skill: 
Power Clean- 12 min bulid heavy

WOD:
Every
3min x5
250m row
30 du
10 ttb

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Primal Fitness WOD 12/12/17

Warm Up:
short lap:
then 3  rounds of:
10 DB Rows
12 jumping squats
10 v-ups

MoB: LAX Ball Shouler Smash

Strength/Skill: 
8:00 EMOM
Odd: Ring L-Sit (:30-:0:45)
Even: Handstand Hold

WOD:
30-Pull Ups
30 Burpees
Short :Lap
20 Pull Ups
20 Burpee
Short Lap
10 Burpees
10 Pull Ups
Short lap

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Primal Fitness WOD 12/11/17

Warm Up:
3 Rounds
250m Row
10 DB Push Press (light weight)
12 Banded Good Morings

MoB: BB Quad Smash

Strength/Skill: 
Strength Find a 1RM Back Squat

WOD:
AMRAP 9 Minutes
Climb the Ladder
6 Slam-Ball Over Shoulder
10/7 Cal row
12 slam-Ball
10/7 Cal row
24 slam-Ball
10/7 Cal row Etc.

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Sunday Competition WOD 12/10/17

Warm Up:
BB Smash and Floss Quads
Then
2 Steady Rounds
Long Lap
30 Alternating Jumping Lunges

Mob: foam roll

Strength: 
Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

Metcon
AMRAP 10 Minutes:
15 Calories on Rower
15 Handstand Push-Ups
15 Hang Power Snatch 95/65lbs

Accessory
2K Row for Time 

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Primal Fitness Saturday WOD 12/9/17

Warm Up:
Coach's Choice 

MoB: 90 sec/side couch stretch 

WOD:
teams of two
2k Row (must switch every 250m)
80 Wall Balls 20/14
60 Lateral Burpees
50 Push Press 115/85
60 Lateral Burpees
80 Wall Ball
2k Row (switch every 250m)

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Primal Fitness WOD 12/7/17

Warm Up:
4 Sets
DNB Bear Crawl
8 Half Kneeling KB Press (pause 3 sec at the top
10 steps/side Monster Walk
10 side plank reach under 

MoB: Athlete Choice 

Strength/Skill: 
4 sets:
8 @30X0 (tempo) Glute Bridge DB Press
rest :30
8 @ 20X2Dual Arm DB Prone Row
rest:30
8 Band Pull Aparts
rest :30
:45 Ring Plank (external rotation in shoulder) 
rest :30

WOD:
4 RNFT
:50 Wall Sit
12 Ring Push Ups
8/arm SA DB Snatch

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Primal Fitness WOD 12/7/17

Warm Up:
3 Rounds
5 pull ups
10 push ups
15 squats

MoB: LAX Ball Chest

Strength/Skill: 
Bench Press 10X3 (Speed) at 70%

WOD:
3 Rounds for time:
Short Lap 500m Row
20 hang power snatches (75/55)
30 UB double-unders
Rest 2:00 between sets

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Primal Fitness WOD 12/6/17

Warm Up:
3 min Row
DROM- 8 reps each wrist cirlces, elbow circles, arm cirlces, hugs, hip circles, knee circles, ankle circles bend and reach,
5 min foam roll back, lats glutes, quad, hami and calf

Mob: Foam roll thoracic and lats

Strength/Skill: 
2 postion clean
3 sets: 1 Mid Thigh, 1 Floor x2

WOD:
3 Rounds:
8 Deadlift 165/125lbs
15 Bar Facing Burpees
8 Power Cleans 165/125lbs
15 Bar Facing Burpees
8 Push Jerk 165/125lbs
15 Bar facing Burpees

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Primal Fitness WOD 12/5/17

Warm Up:
DNB: high knees, butt kicks, QM, over unders,karaoke, burpoee broad jumps
10 PVC Pass Throughs, 10 Halos, 10 GM's 4 way leg swing

Mob: banded hami distraction

WOD:
30min EMOM
min 1 Rope Climbs (1-3) (can sub tire pull)
min 2 Burpees (6-12)
min 3 Calorie Row (15/12-18/15)

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Primal Fitness WOD 12/4/17

Warm Up:
9:00 EMOM
1st: NJ Jog
2nd: 12 Jump Squats
3rd: 5 Push ups 5 dips

Mob: LAX Ball Shoulder 

Strength/Skill: 
A. 12:00 EMOM
Min. 1 : 6-10 strict chin-ups with tempo 30×1
Min 2 : 0:30-0:45 right side plank
Min 3 : 0:30-0:45 left side plank
Min 4 : 10-12 (total) single leg glute hip bridges with tempo 20×2

WOD:
Three rounds for max reps:
1:00 KBS 53/35 (red/orange)
1:00 Med Ball Sit Ups sit-ups with anchor 20/14
1:00 SDHP with kettlebell (53/35)
1:00 Med Ball Cleans 20/14
1:00 DB Push Press 45/30
1:00 rest

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