PrimusFit – Mon, Jul 1
Primus Fitness – PrimusFit Warm Up Weightlifting Cleans EMOM 8 Hang Power Clean + Clean 25% → 80% WOD AMRAP 18 400m Run 8 Front Squat 100m Waiter’s Carry (53/35) 8 Bench/Ground Press L1 – 95/65 L2 – 135/95 L3 – 155/105
Spartan Lite – Mon, Jul 1
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Cleans EMOM 8 Hang Power Clean + Clean 25% → 80% WOD AMRAP 18 400m Run 8 Front Squat 100m Waiter’s Carry (44/25) 8 Bench/Ground Press L1 – 95/65 L2 – 135/95 L3 – 155/105
PrimusFit – Sat, Jun 29
Primus Fitness – PrimusFit WOD For Time Teams of 3 (Split Reps, u-go-I-go) 1500m Row 400m sled push (45/25) 90 box jumps (24/20) 90 push-ups 6 x 100m KB farmers carry (53/35) Inside gym: 6 rounds of FML thruster complex 5 thrusters + 5 burpee over bar + 5 thrusters (95/65) 400m sled push (45/25) […]
PrimusFit – Fri, Jun 28
Primus Fitness – PrimusFit WOD Buy-in: 15 handstand push-ups 3 rounds of 20 cal bike 10 PVC shoot throughs 2 full cleans Cash-out: 15 handstand push-ups L1: 135/95 L2: 155/105 L3: 185/125 Notes: sub DB push press for HSPU
Spartan Lite – Fri, Jun 28
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatches EMOM8 Power Snatch+Hang Snatch 25%→75% WOD Buy-in: 20 Pike push-ups 3 rounds of 14 cal bike 10 PVC shoot throughs 2 Power cleans Cash-out: 20 Pike push-ups L1: 75/55 L2: 85/65 L3 Notes: sub DB push press for HSPU
PrimusFit – Thu, Jun 27
Primus Fitness – PrimusFit WOD Conditioning – 40 min cap 600m sandbag run 10 Devils Press (30+/20+) 25 military sit-ups 40 Russian twists (20/15) 200m Side Shuffle 200m farmers carry (53/35) 25 American KB swings (53/35) 200m backwards run 200 farmers carry (53/35) 50m bear crawl 25 American KB swings (53/35) 50m burpee broad jumps […]
PrimusFit – Wed, Jun 26
Primus Fitness – PrimusFit WOD 4 min x 4 sets 200m run 16 DB snatches 10 toes to bar Rest remainder of the time RX+: 8 barbell snatches (95/65) instead of 16 DB snatch Ab cash-out – For quality 3 rounds: 50 bicycles 25 Russian twists 20 supermans
Spartan Lite – Wed, Jun 26
Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting EMOM 8 Push Press + Push Jerk + Split Jerk 25% → 80% WOD 4 min x 4 sets 200m run 16 DB snatches (35/25) 14 Hanging Knee Raise Rest remainder of the time RX+: 8 barbell snatches (95/65) instead of 16 DB snatch Ab cash-out […]
PrimusFit – Tue, Jun 25
Primus Fitness – PrimusFit WOD Warm-up: Partners sled push 3 x 100m each. Increase weight each set – empty, 1 plate, 2 plates. Partner WOD – (split reps, u-go-I-go) – 30 min cap 400m sled push (2/1) 8 rounds of 10 deadlifts (135/95) 16 cal bike 16 American KB swings (53/35) 16 push-ups Then 80 […]
PrimusFit – Mon, Jun 24
Primus Fitness – PrimusFit WOD 12 minute AMRAP 10 wall balls (20/15) 1 clean & jerk 50m run L1: 95/65 L2: 135/95 L3: 155/105 4’ break Finisher: 3 rounds – 3:00 cap 15 ball slams 10 burpees
