5x Box Breathing Walk (4/4/4/4)
500m run, nose-only
Against a 40:00 clock
0:00 – 5:00 500m Row/Ski or 30/20 AA Bike + 250m Run
5:00 – 10:00 55 Wall Ball
10:00 – 15:00 500m Row/Ski or 30/20 AA Bike + 250m Run
15:00 – 20:00 20x Burpee/Broad Jumps (6′ jump each rep)
20:00 – 25:00 500m Row/Ski or 30/20 AA Bike + 250m Run
25:00 – 30:00 3 rounds of Cindy
30:00 – 35:00 500m Row/Ski or 30/20 AA Bike + 250m Run
Cool Down with Self-Care
6×3 Strict Press, climbing
Between each set do 20s Bent-Arm Hang from Pull-up Bar
50x Dips in as few sets as possible
M.E. Ring Rows between each set
10x Seated DB External Rotation +
10x DB Cuban Press
Nine years ago around this time I opened Go Primal Fitness.
In an effort to keep this short, I just wanna say I am so thankful for all of you. To follow the nine year timeline from 2008 to now is nothing short of emotional, satisfying, and literally beyond words.
I went through some old pictures this morning and was almost brought to tears remembering with such clarity all the incredible experiences and people Go Primal has afforded me.
And now, to look around and see what has become of that dream that started nine years ago, is humbling to say the least. I wish of course I could take back all the mistakes, relive all of the best times, and ensure that the future will be as successful as the past.
But what I do know is as long as the goal is the same; as long as the mission remains to positively inspire people through movement and to make everyone aware of their inherent potential through this medium of exercise, we will always be doing good work, surrounding ourselves with great people, and fulfilling a worthy purpose.
Moving forward, with the amazing people in our orbit now, holds the promise of even more.
So I ask you on this day to please share your best GP memory. It could be a simple photo, a sentence of two, or maybe even what you’d like to see us do in the near future.
Thank you. All of you.
There’s no time for a warm-up…get after it!
25-1 KBS @ 55/40 + 1-25 DB Push Press @ 2×30/20
25x KBS + 1x DB Push Press
24x KBS + 2x DB Push Press
23x KBS + 3x DB Push Press, etc.
Every 5:00 run 250m
30s Side Plank, left +
30s Side Plank, right +
5x Strict T2B
Warm-up, 5-8 minutes
Snatch Complex @ 45/35:
Muscle Snatch +
Snatch Balance / Drop Snatch +
SOTS Press +
Duck Walk +
2-Position Hang Squat Snatch (above knee, HH), 15′
Snatch Grip Deadlifts (drive knees out and lead with chest as the bar leaves the ground)
4 rep each:
Muscle Clean +
Front Squats +
Hang Cleans +
Push Press +
1-2 Push Jerks and Split Jerks
Power Clean + Push Jerk + Full Clean + Split Jerk, 15-20′
Back Squat Waves
BTN Snatch-Grip Push Press (reset each rep)
3×1:00 Box Arch Hold
Between sets do 20x Reverse Snow Angels and 30/30 Side Plank
Warm-up, 5-8 minutes
3x Axle Deadlifts + 3 Steps holding Axle in dead hang position – 60′
A variable grip is allowed.
3 sets climbing to your best without setting the bar down.
3x Axle Push Press + 3 Steps holding Axle locked out overhead – 60′
3 sets, climbing to your best total without putting the bar down
100-Rep KBS Challenge (Russian Swing to Chin level for consistency)
Males @ 70, Females @ 53
1 Drop = 30 Calorie Assault Bike Sprint
2 Drops = 45 Calorie Assault Bike Sprint
2+ Drops = 60 Calorie Assault Bike Sprint
4x(30/30) Box Jumps
4x (30/30) Step-up Hops
4x (30/30) Mt. Climbers
20x Alt. Sledgehammer Strikes on Tire (outside) +
30x KBS, AHAP +
40x DB Farmer Lunges @2×30/20 +
50x HR Push-ups
60x Calories, any machine
Cool Down with Reverse Snow Angels
Banded Glute Warm Up
3×5 Controlled Barbell goodmornings
8 BB Pendlay Rows
(Dont set the bar down)
10 Heavy KB swings
10 Strict T2B or K2C
Each station is 9 minutes long, 2 minutes rest between each:
START HALF CLASS ON A HALF ON B then switch do same for C and D
A: 5 rounds: 20 Wall Balls + 10 burpees
B: 9-7-5 Squat Snatches 135/95# + RMU ( double in pull Ups 18-14-10)
C: 21-15-9 HSPU run a baby loop between each set
D: 6 rounds: 10 S2OH 135/95# + 12 T2B
I love EMOMs. They dictate pace. And even if you may not be ready to go again, the clock says you must.