Spartan Lite – Tue, May 14
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Teams of 2 Split Reps For Time P1 – 250m Row P2 – Exercises Switch after finishing each row 60 Reps of Each Wall Balls V Up Push Ups Air Squats Sit Ups Pull Ups Burpees Leg Lift Slam Ball Box Jump Russian Twist […]
PrimusFit – Mon, May 13
Primus Fitness – PrimusFit Warm Up Weightlifting Squat WOD
Spartan Lite – Mon, May 13
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Squat WOD AMRAP 18 Bear Complex – 1 Deadlift – 1 Bent Over Row – 1 Power Clean – 1 Front Squat – 1 S2OH – 1 Back Squat Start @ 45/35 Add weight each Set @ 20#/10# (SL 10#/5#) interval until you cannot […]
PrimusFit – Sat, May 11
Primus Fitness – PrimusFit 9am WOD Log PT (Use Punching Bag) Teams of 3 (or 4, no doubles) Split Reps when Appropriate 400m Log Run 20 Log Squats 20 Log Shoulder to Shoulder Press 20 Log Sit Up 20 Log Thruster 21 Tire Flip 90 Hammer Strike 600m Sled (2/1) 90 Hammer Strike 21 Tire […]
PrimusFit – Fri, May 10
Primus Fitness – PrimusFit Weightlifting WOD
Spartan Lite – Fri, May 10
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Overhead Squat 4 x 6 @ 85% WOD 10 RFT 10 Sec Bike (M>60 RPM, F >50) 2 Power Clean (185/135)(155/115) 5 Pull Ups 7 V Up
PrimusFit – Thu, May 9
Primus Fitness – PrimusFit Warm Up WOD Stat Check #2 For Time 1 Mile Run (Murph Loop) (Goal – 7-10 Min) 3 Min Rest 1 Mile Row (1600m) (Goal 6-9 Min) 3 Min Rest 1 Mile Bike (1600m) (Goal 3 – 4 Min) 3 Min Rest 100 Double Unders (3:1)
Spartan Lite – Thu, May 9
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Stat Check #2 For Time 1 Mile Run (Murph Loop) (Goal – 7-10 Min) 3 Min Rest 1 Mile Row (1600m) (Goal 6-9 Min) 3 Min Rest 1 Mile Bike (1600m) (Goal 3 – 4 Min) 3 Min Rest 100 Double Unders (3:1)
PrimusFit – Wed, May 8
Primus Fitness – PrimusFit Weightlifting WOD Stat Check #1 EMOM 5 10 Pull Ups Rest 2 Min EMOM 6 20 Push Ups Rest 2 Min EMOM 7 30 Air Squats
Spartan Lite – Wed, May 8
Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Optional Deadlift 5 x 5 @ 70% WOD Stat Check #1 EMOM 5 10 Pull Ups Rest 2 Min EMOM 6 20 Push Ups Rest 2 Min EMOM 7 30 Air Squats
