Workout of the Day 1.4.19

Posted

Warm Up

5mins of Shuttle Runs

+

3x

10 Back Rack Elbow Rotations

10 Hang Power Snatch

5 Burpee High Jump


Strength

A. Snatch Grip Deadlift (2″ deficit)

3×5  (tempo 3030)

B. Snatch Complex (5sets)

1 Snatch Lift Off (pause 2sec at knee)
1 Snatch High Pull (slow 3sec pull to knees before speed)
1 Power Snatch (slow 3sec pull to knees before speed)
1 Power Snatch

*For your Snatch Grip Deadlift choose a moderate weight you can control with good positions and maintain the tempo.  FOr your Snatch Complex focus on good technique and mechanics.  Build to a heavy set without compromising either. 


Metcon

10min AMRAP

200m Run

8 Box Jumps 20″ (must rebound)

1 rope Climb

 

Workout of the Day 1.3.19

Posted

Warm Up

3x

500m Row

20 Wall Facing Hollow Body Shoulder Taps

10 Quadruped Thoraric Rotation/side


Strength

A. Push Press

5×8 (TnG)

*Start @ 100% of your 1rm Press and build without compromising your Push Press positions. 


Metcon

For Time (16min Cap)

3x

12 Cal Row

10 Chest to Bar

9 Cal Row

10 Clapping Push Ups

6 Cal Row

10 KBS #32/24kg

Workout of the Day 1.2.19

Posted

Warm Up 

1200 M Row then

4 sets of

50 Mountain Climbers

15 BB Good Mornings

10 BB Jump Squats

5 BB Hang Squat Cleans


Strength 

Every 90 seconds for 8 sets –

2x Hang Squat Cleans + 2x Front Squats

*start at 60% of 1RM Clean and build in weight with good form for the entire complex.


Metcon 

4 RFT

350 M Row

20 WB 20/14#

20 DB Snatches (AHAP)

10 Burpee T2B

-18 min cap-

Workout of the Day 12.28.18

Posted

Warm Up

Tabata Rows

90sec Rest

Tabata Single Unders

90sec Rest

Tabata Sit Ups

90sec Rest

+

5mins of Foam Rolling

(Focus on lower extremities)


Strength

A. Back Squat (tempo 4441)

5×4

*Start at 60% of your 1rm back squat and build in weight so as long as you can maintain your tempo and good form. 


Metcon

For time (14min Cap)

400m Farmer Carry (AHAP)

1 Rope Climb

20 Sit Ups

200m Farmer Carry

1 Rope Climb

20 Sit Ups

 

Workout of the Day 12.26.18

Posted

Warm Up

Every 4mins x 3

300m Run

10 PVC Pass Throughs

15 Air Squats

15 Hollow Rocks


Strength

A. Overhead Squat (tempo 5551)

5×2

*For your Overhead Squat build in weight without compromising the tempo or your form. Stay braced, keep the scaps pinched, and reach up as you descend.


Metcon

For Time (16min Cap)

4x

6 SA KB Overhead Squat/Arm (AHAP)

12 Cal Row (damper 10)

6 Burpees

 

Primitive Trifecta 2018

Posted

Good Evening Everyone !!! Here are the following rules for Saturday again just in case. Also, you and your partner are responsible for warming up as you like. Come ready for the briefing and know all your movements, standards and how you will perform the workout together. All modifications should be discussed with you and your partner. All attendees should know how to perform on a rower, running and the 3 basic body weight movements of pull ups, squats and burpees. For pull ups you can add a band, a small platform like a box or plate to reach or the rings for needed modifications. Squats need to be perform with full proper range of motion. Burpees will be standard and the chest and body must come in contact with the floor at the bottom of every rep and the chest, hands and hips must open at the top of every rep.

Everything will be briefly discussed once in the briefing and we will begin promptly at 8 am. Good luck everyone!!

 

 

DRY-TRI RULES

Hey everyone, we are very excited for Primitive Athletics to be hosting our very first Dry-Tri Competition!!! We are looking forward to seeing all of you on Saturday. Please read the following important information….this should answer any questions you have and ensure the event runs as smoothly as possible.

 

**START TIMES**

8:00am (1stHeat)-Both partners must be able to complete a mile under 8minutes….faster runners need to go first to ensure the heats stay staggered.

8:15am (2ndHeat)-Both partners must be able to complete a mile under 9:30minutes.

8:30am (3rdHeat*We will only be doing a third heat if needed)-Both partners complete a mile in over 9:30minutes

 

**PAYMENT**

Non-members must be paid for prior to the day of the event.

All waivers must be signed prior to the day of event.

No cash will be accepted on the day of the event.

Member and non-member teams who fail to pay are disqualified from the event.

 

**BRIEFING**

All team members must be present at 7:50am for a briefing on event details.

Teams not present for their heat start times will be disqualified.

 

**RULES**

-Event Details: 2K Row/ 5K Run (3 miles) followed by 100 pull ups 100 squats 100 burpees

-Both partners must have completed at least 400meters of the 3 mile run portion…for example one team member cannot run the full 3 miles by themselves….if one team member cannot run they must walk at least 400meters and sub the rest.

-For the run/row portion both partners will be working at the same time until both portions are fully completed.

-The team must finish the row and running before moving on to the body weight movements.

-Once you get to the body weight movements only one team member is allowed to work at a time….break up the movements however you and your partner deem fit.

 

**Most Important**

Most importantly this is a Christmas themed event!!! So feel free to get decked out in all your funky Christmas gear and be as festive as you like!!!  Let’s have some fun this….can’t wait to see you all at the event!!!!

Workout of the Day 12.21.18

Posted

Warm Up

5min Row

+

5mins of Hip Mobility

+

2x

8 BB Clean Grip DL

8 BB Good Morning

8 BB Elbow Back Rack Rotations


Strength

A. Clean Complex (4sets)

2 Clean High Pull + 2 Muscle Clean + 2 Power Clean (pause 3sec @ shin)

B. Pause Power Jerk (4sets)

1x (1sec pause in dip + catch) + 1x (1sec pause in dip) + 1x (1sec pause in catch)

*For both movements build to a heavy complex without compromising the technique, form, or tempo. Focus on good positions and movement quality before adding weight. 


Metcon

For Time (13min Cap)

3x

40 Double Unders

10 Double KB Clean & Press

10 Strict Ring Dips

Primitive In-House Dry Tri 2018

Posted

DRY-TRI RULES

Hey everyone, we are very excited for Primitive Athletics to be hosting our very first Dry-Tri Competition!!! We are looking forward to seeing all of you on Saturday. Please read the following important information….this should answer any questions you have and ensure the event runs as smoothly as possible.

 

**START TIMES**

8:00am (1stHeat)-Both partners must be able to complete a mile under 8minutes….faster runners need to go first to ensure the heats stay staggered.

8:15am (2ndHeat)-Both partners must be able to complete a mile under 9:30minutes.

8:30am (3rdHeat*We will only be doing a third heat if needed)-Both partners complete a mile in over 9:30minutes

 

**PAYMENT**

Non-members must be paid for prior to the day of the event.

All waivers must be signed prior to the day of event.

No cash will be accepted on the day of the event.

Member and non-member teams who fail to pay are disqualified from the event.

 

**BRIEFING**

All team members must be present at 7:50am for a briefing on event details.

Teams not present for their heat start times will be disqualified.

 

**RULES**

-Event Details: 2K Row/ 5K Run (3 miles) followed by 100 pull ups 100 squats 100 burpees

-Both partners must have completed at least 400meters of the 3 mile run portion…for example one team member cannot run the full 3 miles by themselves….if one team member cannot run they must walk at least 400meters and sub the rest.

-For the run/row portion both partners will be working at the same time until both portions are fully completed.

-The team must finish the row and running before moving on to the body weight movements.

-Once you get to the body weight movements only one team member is allowed to work at a time….break up the movements however you and your partner deem fit.

 

**Most Important**

Most importantly this is a Christmas themed event!!! So feel free to get decked out in all your funky Christmas gear and be as festive as you like!!!  Let’s have some fun this….can’t wait to see you all at the event!!!!